Heart-Healthy Mongolian Chicken
Experience a flavorful twist on a classic takeout favorite with this Heart-Healthy Mongolian Chicken recipe! Designed with nutrition in mind, this dish features tender strips of skinless chicken breast stir-fried in a savory sauce made with low-sodium soy sauce, honey, and fresh aromatics like garlic and ginger. Packed with vibrant vegetables—including red bell peppers, broccoli florets, and julienned carrots—this meal is both wholesome and colorful. A quick cornstarch slurry adds the perfect touch of thickness to the sauce, which coats the chicken and veggies beautifully. Served over hearty brown rice, this balanced recipe is ready in just 40 minutes and perfect for a health-conscious yet satisfying dinner. Keywords: heart-healthy, Mongolian chicken, low-sodium, quick stir-fry, high-protein recipe, nutritious dinner.
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Recipe Information
Ingredients
- 1 pound Skinless, boneless chicken breasts
- 0.25 cup Low-sodium soy sauce
- 2 tablespoons Honey
- 1 tablespoon Rice vinegar
- 3 cloves Garlic, minced
- 1 tablespoon Fresh ginger, grated
- 2 tablespoons Olive oil
- 1 whole Red bell pepper, thinly sliced
- 2 cups Broccoli florets
- 1 cup Carrots, julienned
- 3 stalks Green onions, thinly sliced
- 2 tablespoons Cornstarch
- 0.25 cup Water
- 2 cups Brown rice (cooked)
Instructions
Cut the chicken breasts into thin strips and set aside.
In a small bowl, mix together the low-sodium soy sauce, honey, rice vinegar, minced garlic, and grated ginger. Set this sauce mixture aside.
Heat 1 tablespoon of olive oil in a large non-stick skillet or wok over medium-high heat.
Add the chicken strips to the skillet and stir-fry until they are fully cooked and slightly browned, about 5-6 minutes. Remove the chicken from the skillet and set it aside.
In the same skillet, add the remaining 1 tablespoon of olive oil.
Add the red bell pepper slices, broccoli florets, and julienned carrots to the skillet. Stir-fry the vegetables for 4-5 minutes until they are tender-crisp.
Return the cooked chicken to the skillet and pour the sauce mixture over the chicken and vegetables.
In a small bowl, whisk together the cornstarch and water until smooth. Add this mixture to the skillet to thicken the sauce.
Continue to cook and stir the mixture for another 2-3 minutes until the sauce thickens.
Remove the skillet from heat and stir in the sliced green onions.
Serve the Mongolian chicken hot over cooked brown rice.
Nutrition Facts
Calories |
1910 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.2 g | 63% | |
| Saturated Fat | 10.0 g | 50% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 3316 mg | 144% | |
| Total Carbohydrate | 196.4 g | 71% | |
| Dietary Fiber | 21.2 g | 76% | |
| Total Sugars | 54.4 g | ||
| Protein | 170.7 g | 341% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 280 mg | 22% | |
| Iron | 12.5 mg | 69% | |
| Potassium | 2646 mg | 56% | |
*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.
