This Healthy Chicken and Vegetable Stir-Fry is a quick and nutritious dish that’s perfect for busy weeknights. Packed with lean protein, vibrant vegetables, and a delicious savory sauce, this meal comes together in just 30 minutes. The combination of soy sauce, oyster sauce, and rice vinegar adds depth to the flavor, while the sesame seeds provide a slight crunch. This stir-fry is versatile, allowing you to mix and match vegetables based on your preferences. Whether served with rice, quinoa, or noodles, this dish is a fantastic way to enjoy a balanced and wholesome meal.
Preparation Time
- Total Time: 30 minutes
- Prep Time: 10 minutes
- Cook Time: 20 minutes
Ingredients
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For the Stir-Fry:
- 500 g (1 lb) chicken breast, thinly sliced
- 1 tbsp olive oil or sesame oil
- 1 onion, thinly sliced
- 2 bell peppers, sliced
- 200 g (7 oz) broccoli florets
- 1 carrot, julienned
- 2 cloves garlic, minced
- 1 tsp sesame seeds (for garnish)
- Salt and pepper, to taste
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For the Sauce:
- 2 tbsp soy sauce (or tamari for gluten-free)
- 1 tbsp oyster sauce (optional)
- 1 tbsp rice vinegar
- 1 tsp honey (optional)
Directions
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Cook the Chicken:
- Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
- Add the sliced chicken breast and cook for about 5-6 minutes until cooked through and lightly browned.
- Season with salt and pepper, then remove the chicken from the skillet and set it aside.
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Stir-Fry the Vegetables:
- In the same skillet, add the onion, bell peppers, broccoli, and carrot.
- Stir-fry for 3-4 minutes until the vegetables are tender-crisp.
- Add the minced garlic and stir for another minute, making sure it doesn’t burn.
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Combine Everything:
- Return the cooked chicken to the skillet.
- In a small bowl, whisk together the soy sauce, oyster sauce (if using), rice vinegar, and honey (if desired).
- Pour the sauce over the chicken and vegetables and stir to combine.
- Cook for an additional 1-2 minutes until everything is well coated and heated through.
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Serve and Garnish:
- Garnish with sesame seeds.
- Serve hot with rice, quinoa, or noodles.
Serving Suggestions
- Serve with steamed jasmine rice or quinoa for a complete meal.
- Pair with a side of sautéed greens like spinach or bok choy for added nutrition.
- Top with a sprinkle of crushed peanuts or cashews for added crunch.
- Serve with a light dipping sauce or hot sauce for extra flavor.
- Enjoy with a cold glass of iced green tea or fresh lemonade.
Cooking Tips
- Extra Vegetables: Add mushrooms, baby corn, snap peas, or zucchini for variety.
- Make It Spicy: Add red pepper flakes or sriracha for a spicy kick.
- Thicker Sauce: Mix 1 tsp cornstarch with 2 tbsp water and stir into the sauce.
- Marinate the Chicken: Let the chicken sit in soy sauce and garlic for 10 minutes before cooking for extra flavor.
- Faster Cooking: Cut the chicken into thin slices to reduce cooking time.
Nutritional Benefits
- High in Protein: Chicken provides lean protein, helping with muscle growth and repair.
- Rich in Fiber: Vegetables like broccoli, carrots, and bell peppers improve digestion.
- Low in Calories: A light dish that keeps you full without excessive calories.
- Packed with Antioxidants: Bell peppers and carrots are rich in vitamins A and C.
- Balanced Meal: Combines protein, fiber, and healthy fats in one dish.
Dietary Information
- Gluten-Free: Use tamari instead of soy sauce.
- Low-Carb: Serve without rice or replace with cauliflower rice.
- Dairy-Free: Contains no dairy ingredients.
- Keto-Friendly: Reduce carrots and use a sugar-free sweetener instead of honey.
Nutritional Facts (Per Serving)
- Calories: 280 kcal
- Protein: 30g
- Carbohydrates: 15g
- Fat: 10g
- Fiber: 4g
- Sugar: 6g
- Sodium: 580mg
Storage
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days.
- Freezing: Freeze in a sealed container for up to 3 months.
- Reheating: Warm in a skillet over medium heat or microwave for 2 minutes.
Why You’ll Love This Recipe
- Quick and easy to make in just 30 minutes.
- Loaded with colorful, nutritious vegetables.
- Can be customized with different proteins and veggies.
- Perfect for meal prep and leftovers taste even better.
Recipe Conclusion
This Healthy Chicken and Vegetable Stir-Fry is a fantastic go-to meal when you want something delicious, nutritious, and easy to prepare. With its vibrant colors, fresh ingredients, and bold flavors, this dish is perfect for both weeknight dinners and meal prepping. Whether served with rice, quinoa, or eaten as is, this stir-fry will keep you coming back for more.
Frequently Asked Questions
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Can I use other types of meat instead of chicken?
- Yes! You can use beef, shrimp, or tofu for a vegetarian version.
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Can I make this ahead of time?
- Absolutely! Store in the fridge and reheat before serving.
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How do I make it less salty?
- Use low-sodium soy sauce and reduce the oyster sauce.
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What other vegetables work well in this dish?
- Mushrooms, snap peas, zucchini, or baby corn are great options.
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Can I make this dish spicier?
- Yes! Add chili flakes, sriracha, or hot sauce for heat.
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Can I use frozen vegetables instead of fresh ones?
- Yes, but cook them for a shorter time to avoid mushiness.
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Is this dish good for meal prep?
- Definitely! It stores well in the fridge and reheats easily.
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What’s a good substitute for oyster sauce?
- Hoisin sauce or extra soy sauce works well.
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Can I use chicken thighs instead of chicken breast?
- Yes! Thighs are juicier and more flavorful.
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What type of rice pairs best with this stir-fry?
- Jasmine rice, brown rice, or cauliflower rice for a low-carb option.
This recipe is a must-try for anyone looking for a simple, healthy, and satisfying meal!