Heart-Healthy Chicken and Vegetable Stir Fry
Serve up vibrant, nutritious goodness with this Heart-Healthy Chicken and Vegetable Stir Fry, a flavorful and guilt-free twist on a classic favorite. Packed with lean strips of boneless skinless chicken breast, fiber-rich broccoli, crunchy snap peas, and colorful bell peppers and carrots, this dish delivers a powerhouse of vitamins and antioxidants in every bite. The recipe features a savory yet light sauce made with low-sodium soy sauce, fresh ginger, and garlic, complemented by a touch of thickened chicken broth for a velvety finish. Quick to prepare and served over hearty, whole-grain brown rice, this stir fry is perfect for busy weeknights or meal prep. Topped with fresh green onions and toasted sesame seeds, it’s a heart-healthy, protein-packed delight that satisfies both taste buds and wellness goals.
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Recipe Information
Ingredients
- 1 pound boneless skinless chicken breast
- 3 tablespoons low-sodium soy sauce
- 2 cloves minced garlic
- 1 tablespoon fresh ginger, grated
- 2 tablespoons olive oil
- 2 cups broccoli florets
- 1 medium red bell pepper, sliced
- 2 medium carrots, julienned
- 1 cup snap peas
- 0.25 cup low-sodium chicken broth
- 1 teaspoon cornstarch
- 4 cups brown rice, cooked
- 2 tablespoons green onions, sliced
- 1 tablespoon sesame seeds, toasted
Instructions
Cut the chicken breast into thin strips. In a small bowl, combine the soy sauce, minced garlic, and grated ginger. Add the chicken strips to the bowl to marinate for at least 10 minutes.
In a large non-stick skillet or wok, heat 1 tablespoon of olive oil over medium-high heat. Add the marinated chicken strips and cook for about 5-7 minutes, or until the chicken is cooked through and no longer pink inside. Transfer the chicken to a plate and keep warm.
In the same skillet, add the remaining 1 tablespoon of olive oil. Sauté the broccoli, red bell pepper, and carrots for about 3-4 minutes, until they are tender-crisp.
Add the snap peas to the skillet and cook for an additional 2 minutes.
In a small bowl, mix the chicken broth with the cornstarch until smooth. Pour this mixture into the skillet and stir to combine, allowing the sauce to thicken slightly.
Return the cooked chicken to the skillet and stir everything together to coat with the sauce.
Remove the skillet from heat and sprinkle the stir fry with sliced green onions and toasted sesame seeds.
Serve the chicken and vegetable stir fry over cooked brown rice.
Nutrition Facts
Calories |
2173 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.2 g | 71% | |
| Saturated Fat | 11.1 g | 55% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 344 mg | 115% | |
| Sodium | 3637 mg | 158% | |
| Total Carbohydrate | 246.5 g | 90% | |
| Dietary Fiber | 27.9 g | 100% | |
| Total Sugars | 20.1 g | ||
| Protein | 167.5 g | 335% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 390 mg | 30% | |
| Iron | 17.1 mg | 95% | |
| Potassium | 2384 mg | 51% | |
*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.
