Heart-Healthy Stir-Fried Vegetables with Meat
Elevate your weeknight dinner with this vibrant and nutritious recipe for Heart-Healthy Stir-Fried Vegetables with Meat. Packed with lean boneless chicken breast, crisp broccoli, colorful carrots, and sweet red bell peppers, this dish is a feast for both the eyes and the palate. Baby spinach adds a boost of vitamins, while a light homemade sauce featuring low-sodium soy sauce, sesame oil, and a touch of cornstarch ties the flavors together beautifully. Quick to prepare in just under 30 minutes, this stir-fry is low in sodium, full of fresh ingredients, and perfect for those seeking a balanced, heart-friendly meal. Serve it alongside brown rice or quinoa for a wholesome, satisfying plate that's sure to impress.
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Recipe Information
Ingredients
- 200 grams Boneless, skinless chicken breast
- 150 grams Broccoli florets
- 100 grams Carrots, thinly sliced
- 100 grams Red bell pepper, julienned
- 50 grams Baby spinach
- 2 cloves Garlic, minced
- 2 tablespoons Low-sodium soy sauce
- 1 teaspoon Sesame oil
- 1 tablespoon Olive oil
- 1 teaspoon Cornstarch
- 2 tablespoons Water
- 0.25 teaspoon Ground black pepper
- 0.25 teaspoon Salt
Instructions
Wash and prep all vegetables: cut the broccoli into small florets, julienne the red bell pepper, and thinly slice the carrots.
Cut the chicken breast into bite-sized strips.
In a small bowl, mix the low-sodium soy sauce, sesame oil, cornstarch, water, ground black pepper, and salt until well combined. Set aside.
Heat 1 tablespoon of olive oil in a large nonstick skillet or wok over medium-high heat.
Once hot, add the chicken strips and stir-fry for 4-5 minutes, or until fully cooked and lightly browned. Remove the chicken from the skillet and set aside.
In the same skillet, add the minced garlic and stir-fry for 30 seconds until fragrant.
Add the broccoli, carrots, and red bell pepper to the skillet, and stir-fry for 4-5 minutes, or until the vegetables start to soften but remain crisp.
Return the cooked chicken to the skillet and stir everything together.
Pour the sauce prepared earlier over the chicken and vegetables. Stir well to coat and cook for an additional 2 minutes to thicken the sauce.
Add the baby spinach during the last minute of cooking and stir until wilted.
Remove from heat and serve immediately. Pair with brown rice or quinoa for a heart-healthy complete meal, if desired.
Nutrition Facts
Calories |
740 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.7 g | 46% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 7.2 g | ||
| Cholesterol | 170 mg | 57% | |
| Sodium | 1895 mg | 82% | |
| Total Carbohydrate | 31.2 g | 11% | |
| Dietary Fiber | 10.0 g | 36% | |
| Total Sugars | 10.7 g | ||
| Protein | 74.8 g | 150% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 195 mg | 15% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 1074 mg | 23% | |
*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.
