This Stir-Fry Chicken and Vegetables is a quick, healthy, and flavorful dish packed with lean protein and a rainbow of vegetables. The chicken is stir-fried with fresh broccoli, bell peppers, and carrots, making it a perfect option for a nutritious and satisfying meal. It’s easy to make, full of flavor, and customizable to suit your taste!
Preparation Time:
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Total Time: 25 minutes
Ingredients:
- 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
- 2 tbsp soy sauce (or tamari for gluten-free)
- 1 tbsp oyster sauce (optional)
- 1 tbsp rice vinegar
- 1 tsp honey (optional)
- 1 tsp sesame seeds (for garnish)
- Salt and pepper, to taste
Directions:
- 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, or until the chicken is cooked through and lightly browned. Season with salt and pepper.
- Remove the chicken from the skillet and set it aside.
- 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.
- 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.
- Garnish with sesame seeds and serve.
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:
- To make the dish even healthier, you can add more vegetables such as mushrooms, snow peas, or baby corn.
- Use low-sodium soy sauce to reduce the salt content.
- Make sure the pan is hot enough before adding the chicken to ensure it browns quickly.
- Stir-fry the vegetables on high heat to preserve their color and crisp texture.
- If you prefer a spicier dish, add red pepper flakes or chili paste to the sauce.
Nutritional Benefits:
- High in lean protein from the chicken, which supports muscle building and repair.
- Rich in fiber from the vegetables, which aids digestion and promotes fullness.
- Packed with vitamins and minerals like vitamin C (from bell peppers and broccoli) and vitamin A (from carrots).
- Low in carbs and calories, making it a great option for those watching their weight.
Dietary Information:
- Gluten-Free (use tamari instead of soy sauce for a gluten-free version).
- Dairy-Free.
- Low-Carb.
- Paleo-friendly (omit the soy sauce and honey if strictly following a Paleo diet).
- Keto-Friendly (if served with a low-carb side like cauliflower rice).
Nutritional Facts (per serving, approximate):
- Calories: 300
- Protein: 30 g
- Carbs: 18 g
- Fat: 12 g
- Fiber: 5 g
- Sugars: 6 g
- Sodium: 600 mg
Storage:
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- For best results, reheat on the stovetop or in the microwave.
- This stir-fry can also be frozen for up to 1 month. Reheat thoroughly before serving.
Why You’ll Love This Recipe:
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- It’s quick and easy to make with minimal prep time.
- It’s a healthy, balanced meal that’s packed with protein and vegetables.
- The stir-fry technique locks in flavors and keeps the vegetables crisp.
- You can customize it with your favorite vegetables or protein sources.
Conclusion:
This Stir-Fry Chicken and Vegetables is the perfect weeknight dinner for busy days when you want something nutritious and satisfying. With tender chicken and a variety of colorful vegetables, it’s a dish the whole family will enjoy. You can make it your own by adding different veggies or seasonings. It’s quick, healthy, and full of flavor—what’s not to love?
Frequently Asked Questions:
- Can I use other vegetables in this stir-fry?
Yes, feel free to add or substitute with vegetables like mushrooms, snap peas, or baby corn. - Can I use frozen chicken breast?
It’s best to use fresh chicken for optimal texture, but you can use frozen chicken breast—just ensure it’s fully thawed before cooking. - Can I make this stir-fry ahead of time?
Yes, you can prepare and cook the stir-fry a day in advance. Store it in the fridge and reheat when ready to serve. - Can I use a different sauce?
Absolutely! You can experiment with hoisin sauce, teriyaki sauce, or a homemade stir-fry sauce. - Is this dish spicy?
The recipe is not spicy, but you can add chili flakes or hot sauce if you like it spicy. - What can I serve with this dish?
This stir-fry pairs well with steamed rice, noodles, or a low-carb option like cauliflower rice. - How can I make this stir-fry vegetarian?
Omit the chicken and add tofu or tempeh as a protein source. - Can I use a non-stick pan?
Yes, a non-stick pan works well for stir-frying, but make sure to keep the heat high to achieve a good sear on the chicken. - Can I use fresh garlic instead of garlic powder?
Yes, fresh minced garlic works great in stir-fries for a more intense flavor. - How can I reduce the sodium in this recipe?
Use low-sodium soy sauce or tamari and skip the oyster sauce for a reduced-sodium version.