Perfectly Balanced Meal: A Nutritious Chicken Stir-Fry Recipe

Chicken stir-fry is a popular dish that combines flavor and nutrition in one delicious meal. This versatile recipe can be served as part of a balanced diet, providing protein along with essential vitamins and minerals. Today, we will walk you through how to prepare this delightful dish in less than 30 minutes, perfect for busy weeknight dinners or an exciting weekend treat.

Ingredients

• 1 lb chicken breast, sliced into thin strips
• 1 red bell pepper, sliced into thin strips
• 1 green bell pepper, sliced into thin strips
• 1 onion, thinly sliced
• 3 garlic cloves, minced
• 2 tablespoons soy sauce
• 2 tablespoons oyster sauce (optional)
• 2 tablespoons cornstarch for thickening
• Vegetable oil
• 2 eggs
• Fresh cilantro or green onions for garnish
• Salt and pepper to taste

Instructions

Step 1: Prepare the Ingredients

To start, slice your chicken breast into thin strips. Next, prepare all other ingredients by slicing or dicing them as needed. This step should take around 5-7 minutes.

Step 2: Marinate the Chicken

Mix soy sauce, oyster sauce (if using), cornstarch, and water in a bowl to make a marinade. Pour this mixture over sliced chicken strips and set aside for about 15-20 minutes. This helps tenderize the meat and infuse it with flavor.

Step 3: Cook the Stir-Fry

1. In a wok or large pan, heat up some vegetable oil on medium-high heat until shimmering hot.
2. Sauté the garlic cloves for about 1 minute to release their aroma. Then add the sliced onions and cook them until they begin to soften.
3. Add the bell peppers and continue cooking until they turn slightly tender but still retain a bit of crunch. This takes about 5 minutes total.
4. Once the vegetables are cooked, remove them from the pan using tongs or a slotted spoon.
5. Return the marinated chicken to the wok or pan. Stir-fry for another couple of minutes until the chicken is no longer pink and fully cooked through.

Step 4: Combine Everything

Mix all the ingredients together in the pan, ensuring everything is heated thoroughly. Taste it to see if you want to add more salt or pepper for seasoning.

To serve, transfer the stir-fried chicken and vegetables into individual plates, garnished with fresh cilantro or green onions. Serve hot with steamed rice or noodles on the side.

Cooking Time & Servings

This recipe requires approximately 30 minutes to prepare, including marinating time. It serves four people as a main course.

Health Benefits of Chicken Stir-Fry

The ingredients used in this stir-fry offer various health benefits:

• Chicken Breast: Rich in lean protein which aids muscle growth and repair.
• Bell Peppers: Contain high levels of vitamin C, helping boost the immune system. They are also rich in antioxidants that fight free radicals in our bodies.
• Onions & Garlic: Known for their anti-inflammatory properties; they have been used traditionally to treat colds and flu symptoms. Garlic is also believed to support heart health.
• Soy Sauce & Oyster Sauce: Both add umami flavor without adding too many calories or sodium, making them excellent choices when watching your weight or blood pressure.

Conclusion

A homemade chicken stir-fry is not only quick and easy to make but also a great way to enjoy a balanced meal rich in essential nutrients. Whether you're looking for something light yet satisfying during the week, or an impressive dish to impress friends and family on special occasions, this recipe has got it covered.