Heart-Healthy Stir-Fried Meat with Vegetables
Elevate your healthy eating routine with this Heart-Healthy Stir-Fried Meat with Vegetables recipe, a vibrant and low-fat dish that’s bursting with flavor and packed with nutrients. Featuring lean skinless chicken (or turkey) breast and a rainbow of fresh vegetables like broccoli, carrots, snap peas, and red bell peppers, this recipe is stir-fried to perfection with garlic, ginger, and a savory low-sodium soy sauce blend. Ready in just 30 minutes, it’s a quick and satisfying weeknight meal tailored for heart-conscious diners. The light yet richly flavorful sauce comes together effortlessly, making each bite deliciously wholesome. Serve it over your favorite whole grains like brown rice or quinoa for a complete, nutritious meal. With minimal oil and no added salt, this dish proves that eating healthy can be both easy and irresistibly tasty!
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Recipe Information
Ingredients
- 400 grams Skinless, boneless chicken breast (or lean turkey breast)
- 2 cups Broccoli florets
- 1 cup Carrots, thinly sliced
- 1 medium Red bell pepper, sliced
- 1 cup Snap peas
- 1 small Red onion, thinly sliced
- 2 cloves Garlic, minced
- 1 teaspoon Fresh ginger, minced
- 3 tablespoons Low-sodium soy sauce
- 2 tablespoons Unsalted vegetable broth
- 2 teaspoons Olive oil (or avocado oil)
- 1 teaspoon Cornstarch
- 0.5 teaspoon Ground black pepper
- 1 teaspoon Sesame seeds (optional for garnish)
Instructions
Cut the chicken breast (or turkey breast) into thin strips and season lightly with ground black pepper.
In a small bowl, whisk together the low-sodium soy sauce, vegetable broth, and cornstarch. Set the sauce mixture aside.
Heat 1 teaspoon of olive oil in a large non-stick skillet or wok over medium-high heat.
Once hot, add the chicken strips to the skillet. Stir-fry for 4-5 minutes or until the chicken is cooked through and lightly golden. Remove the chicken from the skillet and set aside on a plate.
Return the skillet to medium-high heat and add the remaining teaspoon of olive oil.
Add the minced garlic and ginger to the skillet. Stir-fry for about 30 seconds until fragrant.
Add the broccoli, carrots, red bell pepper, snap peas, and red onion to the skillet. Stir-fry for 5-7 minutes, stirring frequently, until the vegetables are tender-crisp.
Return the cooked chicken to the skillet with the vegetables.
Pour the sauce mixture over the chicken and vegetables. Stir well to coat everything evenly and cook for 1-2 minutes, allowing the sauce to thicken slightly.
Remove the skillet from heat. Adjust seasoning if needed.
Serve the stir-fry immediately, optionally garnished with a sprinkle of sesame seeds. This dish pairs well with brown rice or quinoa for a heart-healthy meal.
Nutrition Facts
Calories |
1068 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.8 g | 33% | |
| Saturated Fat | 5.7 g | 29% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 340 mg | 113% | |
| Sodium | 1998 mg | 87% | |
| Total Carbohydrate | 62.3 g | 23% | |
| Dietary Fiber | 18.4 g | 66% | |
| Total Sugars | 25.4 g | ||
| Protein | 145.1 g | 290% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 342 mg | 26% | |
| Iron | 12.3 mg | 68% | |
| Potassium | 2080 mg | 44% | |
*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.
