Heart-Healthy Savory Stir-fry with Vegetables and Chicken
Wholesome, delicious, and packed with vibrant flavors, our Heart-Healthy Savory Stir-fry with Vegetables and Chicken is the perfect dinner option for health-conscious food enthusiasts! Featuring lean boneless, skinless chicken breast paired with nutrient-rich vegetables like broccoli, red bell peppers, carrots, and snow peas, this dish is a colorful feast for the eyes and the palate. The recipe balances rich, savory notes of low-sodium soy sauce, fresh ginger, and garlic with the satisfying crunch of sesame seeds and a hint of heat from red pepper flakes. It's quick and easy, coming together in just 30 minutes, and utilizes heart-healthy olive oil for stir-frying. Serve this guilt-free, high-protein meal warm, topped with freshly chopped green onions for a light and elegant finish. Perfect for busy weeknights, this irresistible stir-fry offers a harmonious blend of flavors while being mindful of your wellness goals—ideal for those seeking healthy recipes without sacrificing taste!
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Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breast
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon fresh ginger
- 3 cloves garlic
- 2 cups broccoli florets
- 1 medium red bell pepper
- 1 large carrot
- 1 cup snow peas
- 2 tablespoons extra-virgin olive oil
- 0.25 cup low-sodium chicken broth
- 1 tablespoon cornstarch
- 1 tablespoon sesame seeds
- 2 stalks green onions
- 0.25 teaspoon red pepper flakes
Instructions
Start by slicing the chicken breast into thin strips and place them in a bowl. Add 1 tablespoon of low-sodium soy sauce to the chicken, mixing to coat. Let the chicken marinate while you prepare the vegetables.
Peel and finely grate the fresh ginger and mince the garlic cloves. Set these aside.
Cut broccoli into bite-sized florets. Julienne the red bell pepper and carrot. Trim the ends of the snow peas if necessary.
In a small bowl, mix the remaining 2 tablespoons of low-sodium soy sauce, chicken broth, and cornstarch. Stir until the cornstarch is fully dissolved to create a slurry.
Heat 1 tablespoon of extra-virgin olive oil in a large non-stick skillet or wok over medium-high heat. Add the marinated chicken strips and cook, stirring frequently, until they are cooked through, about 5-6 minutes. Remove the chicken from the skillet and set aside.
In the same skillet, add the remaining tablespoon of olive oil. Add the garlic and grated ginger, and sauté for about 30 seconds until fragrant.
Add broccoli, red bell pepper, carrot, and snow peas to the skillet. Stir-fry the vegetables for about 4-5 minutes, or until they become tender-crisp.
Return the cooked chicken to the skillet, and pour the soy sauce slurry over the mixture. Stir well to combine everything. Cook for an additional 2-3 minutes, allowing the sauce to thicken slightly.
Turn off the heat and sprinkle the stir-fry with sesame seeds and red pepper flakes. Stir in chopped green onions just before serving.
Serve the stir-fry warm, garnished with additional green onions if desired. Enjoy your nutritious and heart-healthy meal!
Nutrition Facts
Calories |
1265 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.3 g | 63% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 1966 mg | 85% | |
| Total Carbohydrate | 44.5 g | 16% | |
| Dietary Fiber | 13.1 g | 47% | |
| Total Sugars | 12.8 g | ||
| Protein | 160.3 g | 321% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 249 mg | 19% | |
| Iron | 11.4 mg | 63% | |
| Potassium | 1930 mg | 41% | |
*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.
