Heart-Healthy Classic Stir-Fried Chicken
Elevate your weeknight dinner routine with this "Heart-Healthy Classic Stir-Fried Chicken," a nutritious twist on a beloved favorite. Packed with tender, marinated chicken breast and a vibrant mix of red bell peppers, broccoli, and carrots, this stir-fry is as colorful as it is wholesome. Featuring heart-smart ingredients like olive oil, low-sodium soy sauce, and chicken broth, this recipe is designed to keep sodium levels in check without skimping on flavor. Fresh garlic and ginger lend an aromatic depth, while a sprinkle of sesame seeds adds a nutty crunch. Ready in just 35 minutes, this quick and easy stir-fry is perfect for busy weeknights, and pairs beautifully with a side of brown rice or quinoa for a complete, heart-healthy meal. Whether you're looking to eat clean or enjoy a family-friendly dish, this recipe is full of nutrients, flavor, and satisfying textures to savor!
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Recipe Information
Ingredients
- 500 grams skinless, boneless chicken breast
- 3 tablespoons low-sodium soy sauce
- 2 teaspoons cornstarch
- 1 tablespoon olive oil
- 2 cloves garlic
- 1 inch fresh ginger
- 1 red bell pepper
- 200 grams broccoli florets
- 1 carrot
- 1 cup low-sodium chicken broth
- 2 teaspoons sesame seeds
- 2 stalks spring onions
Instructions
Slice the chicken breast into thin strips. In a medium bowl, combine the chicken strips with 2 tablespoons of low-sodium soy sauce and cornstarch. Set aside to marinate for 10 minutes.
While the chicken is marinating, mince the garlic and grate the fresh ginger. Slice the red bell pepper into thin strips, and cut the carrot into julienne slices. Chop the spring onions and set aside.
Heat the olive oil in a large non-stick skillet or wok over medium-high heat.
Add the minced garlic and grated ginger to the skillet. Stir-fry for about 30 seconds until fragrant, being careful not to let them burn.
Increase the heat to high and add the marinated chicken strips to the skillet. Stir-fry the chicken for 3-4 minutes until it is just cooked through and no longer pink.
Add the broccoli florets, red bell pepper, and carrot to the skillet. Stir-fry for 3-5 minutes until the vegetables are tender-crisp.
Pour in the low-sodium chicken broth and the remaining 1 tablespoon of low-sodium soy sauce. Stir everything to combine well, cooking for an additional 2 minutes.
Sprinkle the sesame seeds over the stir-fry and give it a final quick stir to coat evenly.
Remove from heat. Garnish with chopped spring onions before serving. Serve hot over a bed of brown rice or quinoa if desired for a heart-healthy meal.
Nutrition Facts
Calories |
1178 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.4 g | 47% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 425 mg | 142% | |
| Sodium | 2039 mg | 89% | |
| Total Carbohydrate | 35.5 g | 13% | |
| Dietary Fiber | 10.5 g | 38% | |
| Total Sugars | 10.1 g | ||
| Protein | 173.9 g | 348% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 208 mg | 16% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 1812 mg | 39% | |
*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.
