Hey there! Looking for a super simple and tasty dinner that you can whip up in a flash? This chicken and veggie stir fry is absolutely perfect for those busy weeknights when you just want something good without all the fuss. It’s loaded with flavor and packed with healthy stuff, making it a meal you can feel great about serving.
Ingredients Needed
* 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
* 2 tablespoons olive oil, divided
* 2 cups broccoli florets
* 1 red bell pepper, cut into 1-inch pieces
* 1 yellow bell pepper, cut into 1-inch pieces
* 1/2 cup sliced carrots
* 2 cloves garlic, minced
* 1 teaspoon grated fresh ginger
* For the sauce:
* 1/4 cup low-sodium soy sauce (or tamari for gluten-free)
* 2 tablespoons chicken broth
* 1 tablespoon cornstarch
* 1 teaspoon sesame oil
* 1 teaspoon honey or maple syrup (optional, for a touch of sweetness)
Step By Step Making
1. First things first, let’s get that sauce mixed up. In a small bowl, whisk together the soy sauce, chicken broth, cornstarch, sesame oil, and honey if you’re using it. Make sure the cornstarch is all dissolved so you don’t get lumps. Set this aside for later.
2. Now, let’s get the chicken ready. Pat your chicken pieces dry with a paper towel. This helps them get a nice sear. Season them with a little salt and pepper.
3. Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Once the oil is hot, add the chicken pieces in a single layer. Don’t overcrowd the pan; you might need to cook the chicken in two batches.
4. Cook the chicken for about 5-7 minutes, flipping it halfway through, until it’s golden brown and cooked all the way through. Once it’s done, take the chicken out of the skillet and put it on a plate.
5. Add the remaining 1 tablespoon of olive oil to the same skillet. Toss in your chopped vegetables: broccoli, red bell pepper, yellow bell pepper, and carrots. Stir-fry them for about 5-7 minutes. You want them to be tender but still have a little crunch.
6. Add the minced garlic and grated ginger to the skillet with the veggies. Stir and cook for about 30 seconds until they smell amazing. Be careful not to burn the garlic.
7. Now, give your sauce a quick whisk again because the cornstarch might have settled. Pour the sauce over the vegetables in the skillet. Stir everything together, and the sauce will start to thicken up pretty quickly.
8. Add the cooked chicken back into the skillet with the saucy vegetables. Toss everything together gently to coat the chicken and veggies in the delicious sauce. Let it cook for another minute or two until everything is heated through.
9. And that’s it! Your flavorful chicken and veggie stir fry is ready to be served. We love serving this over steamed rice or noodles, but it’s also great on its own. Enjoy your delicious homemade meal!
Nutritional Value
A typical serving of this chicken stir fry contains about 186 calories. It provides around 14g of protein, 16g of carbohydrates, and 7g of fat.
Health Benefits
This dish is fantastic because it’s packed with lean protein from the chicken, which helps you feel full and supports muscle health. The variety of colorful vegetables offers essential vitamins, minerals, and fiber. Stir-frying is a great cooking method because it keeps the vegetables crisp and helps retain more nutrients compared to boiling. Plus, using just a little oil keeps the fat content lower than other cooking methods. It’s a versatile meal that can easily be adapted to fit different dietary needs, making it a smart choice for a balanced diet. Some sources suggest that chicken stir fry can be a good option for weight management due to its protein content and moderate calorie count, especially when balanced with plenty of vegetables. The potassium in the veggies can also be good for heart health.
Disclaimer: This recipe information is provided by azeely.com for general informational purposes only.
