Healthiest Stir Fry with Veggies and Chicken
Elevate your weeknight dinner game with the "Healthiest Stir Fry with Veggies and Chicken," a vibrant and nutrient-packed dish that comes together in just 30 minutes. Featuring tender, perfectly seasoned chicken breast and a medley of crisp, colorful vegetables like broccoli, carrots, snap peas, and bell peppers, this recipe is a wholesome explosion of flavor and texture. Infused with freshly grated ginger and garlic, and finished with a light, savory sauce made from low-sodium soy sauce and a touch of sesame oil, this stir fry is as delicious as it is nutritious. Ideal for health-conscious eaters, it’s a low-calorie, high-protein meal that’s both satisfying and versatile—serve it on its own or over brown rice or quinoa for a complete, guilt-free delight. Perfect for anyone seeking a quick, healthy, and flavor-forward dinner option!
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Recipe Information
Ingredients
- 400 grams boneless, skinless chicken breast
- 200 grams broccoli florets
- 2 medium carrots, thinly sliced
- 1 large red bell pepper, sliced
- 150 grams snap peas
- 150 grams mushrooms, sliced
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 1 tablespoon ginger, freshly grated
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
- 2 tablespoons olive oil
- 1 teaspoon cornstarch
- 3 tablespoons water
- 1 teaspoon sesame seeds
- 2 stalks scallions (green onions), chopped
- 0.5 teaspoon black pepper
Instructions
Cut the chicken breast into small, bite-sized strips and season with 0.5 teaspoon black pepper. Set aside.
Prepare the sauce by mixing the low-sodium soy sauce, cornstarch, and water in a small bowl. Stir well and set aside.
Heat 1 tablespoon of olive oil in a large nonstick skillet or wok over medium-high heat. Add the chicken strips and sauté for 5-7 minutes, or until they are fully cooked. Remove the chicken from the skillet and set aside.
In the same skillet, heat the remaining 1 tablespoon of olive oil. Add the minced garlic and grated ginger, cooking for 1 minute until fragrant.
Add the broccoli, carrots, red bell pepper, snap peas, mushrooms, and onion to the skillet. Stir-fry for 5-7 minutes until the vegetables are tender but still crisp.
Return the cooked chicken to the skillet and mix it with the vegetables.
Pour the prepared sauce over the chicken and vegetables. Stir continuously for 2-3 minutes, allowing the sauce to thicken and evenly coat the stir-fry.
Drizzle 1 tablespoon of sesame oil over the stir-fry and toss everything together.
Transfer the stir-fry to a serving dish. Garnish with sesame seeds and chopped scallions before serving.
Nutrition Facts
Calories |
1394 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.5 g | 76% | |
| Saturated Fat | 10.7 g | 53% | |
| Polyunsaturated Fat | 9.2 g | ||
| Cholesterol | 340 mg | 113% | |
| Sodium | 1953 mg | 85% | |
| Total Carbohydrate | 65.7 g | 24% | |
| Dietary Fiber | 20.1 g | 72% | |
| Total Sugars | 26.8 g | ||
| Protein | 150.8 g | 302% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 328 mg | 25% | |
| Iron | 13.2 mg | 73% | |
| Potassium | 2440 mg | 52% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
