Quick and Healthy Chicken Stir-Fry

Chicken stir-fry is a popular dish that offers a delicious, quick, and healthy meal option for those looking to enjoy flavorful food without sacrificing time or effort. This versatile recipe can be adjusted according to your taste preferences and the ingredients you have on hand.

The cooking time for this chicken stir-fry is approximately 20 minutes, and it serves two generous portions. Let’s dive into how you can prepare this delightful dish at home!

Ingredients

2 boneless, skinless chicken breasts, sliced into thin strips
1 small onion, thinly sliced
2 garlic cloves, minced
2 green bell peppers, cut into bite-sized pieces
1 red bell pepper, similarly cut into bite-sized pieces
3 tablespoons soy sauce (or tamari for gluten-free option)
2 teaspoons sesame oil
1 teaspoon cornstarch
Salt and pepper to taste
Cooking spray or a small amount of vegetable oil, for cooking the stir-fry
Optional: 1 tablespoon oyster sauce or hot chili paste (adjust according to your spice preference)

Instructions

Begin by preparing all ingredients. Slice the chicken breasts into thin strips, and dice the bell peppers and onion accordingly.
In a small bowl, mix together 2 tablespoons of soy sauce, cornstarch, and 1 teaspoon of sesame oil. Set this mixture aside for later use as a thickener in your stir-fry.
Heat up a wok or large skillet on high heat using cooking spray or vegetable oil. Add the chicken strips to the heated pan and cook them until they are browned, stirring frequently. This should take about 5-7 minutes. Season with salt and pepper while cooking if desired.
Once the chicken is almost done (you’ll want it just cooked through), add in the sliced onions and bell peppers. Stir-fry these vegetables until they are slightly tender-crisp, another 3-4 minutes.
Now, pour over the sauce mixture you prepared earlier into the pan with the chicken and vegetables. Toss everything together well so that every piece of chicken and vegetable is coated in the savory sauce. Allow this to simmer for about two minutes until it thickens appropriately.
If desired, sprinkle some hot chili paste or oyster sauce over the top for extra flavor before serving immediately.

Tips & Variations

For an even faster prep time, you could buy pre-cut stir-fry packs from your local grocery store which often include pre-sliced chicken and vegetables. This way, all you need to do is cook it! Additionally, if you prefer more protein in your dish, consider adding cooked shrimp or tofu along with the chicken.

To make this meal heartier, serve it over steamed rice, noodles, or cauliflower rice for a low-carb option. You could also add some shredded carrots and broccoli florets to boost the nutritional value further.

Nutritional Information

Per Serving: Calories - ~250, Protein - 28g, Carbohydrates - 16g, Fat - 7g. Please note that exact values may vary slightly depending on the specific brands and ingredients used in your preparation.

About This Dish

Chicken stir-fry is a favorite among busy professionals who want quick yet satisfying meals without compromising on taste or health benefits. Its versatility allows for endless customization options, making it adaptable to various dietary restrictions such as vegetarian dishes by simply substituting the chicken with tofu.

The combination of umami-rich soy sauce and savory sesame oil creates an irresistible base that compliments any type of vegetable used in the dish perfectly. This recipe not only satisfies your taste buds but also provides essential vitamins, minerals, and protein needed for a balanced diet.

Conclusion

A quick and healthy chicken stir-fry is more than just another meal—it’s about enjoying good food while maintaining a healthy lifestyle. By following this simple yet effective recipe, you can easily incorporate this dish into your weekly menu, ensuring variety in your meals without increasing complexity or cooking time.

Try experimenting with different vegetables or sauces to keep things interesting each time you prepare it. Whether you’re looking for something light and refreshing on a warm day or something heartier during colder months, chicken stir-fry is sure to become one of your go-to recipes!