Heart-Healthy Stir-Fry Chicken
Transform your dinner routine with this vibrant and wholesome Heart-Healthy Stir-Fry Chicken recipe! Packed with lean chicken breast, colorful veggies like broccoli, carrots, and red bell peppers, and flavored with garlic, ginger, and a light, low-sodium soy sauce glaze, this recipe is a perfect balance of taste and nutrition. Prepared in just 30 minutes, it’s a speedy, one-pan wonder that’s ideal for busy weeknights. The use of olive oil and toasted sesame oil ensures heart-healthy fats, while green onions and optional sesame seeds add a touch of elegance to this dish. Serve with brown rice or quinoa for a fiber-rich, fulfilling meal that supports clean eating and makes for great leftovers. Perfect for those seeking a quick and nutritious dinner recipe that’s big on flavor but easy on the heart!
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Recipe Information
Ingredients
- 1 pound Chicken breast (boneless, skinless)
- 2 tablespoons Olive oil (extra virgin)
- 3 cloves Garlic (minced)
- 1 teaspoon Ginger (freshly grated)
- 1 cup Carrots (thinly sliced)
- 2 cups Broccoli florets
- 1 Red bell pepper (sliced into strips)
- 1 cup Snap peas
- 3 tablespoons Low-sodium soy sauce
- 1 teaspoon Honey
- 1 teaspoon Sesame oil (toasted)
- 1 teaspoon Cornstarch
- 3 tablespoons Water
- 2 Green onions (sliced)
- 1 teaspoon Sesame seeds (optional, for garnish)
Instructions
Slice the chicken breast into thin strips and set aside.
In a small bowl, whisk together the low-sodium soy sauce, honey, sesame oil, cornstarch, and water. Set the 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 hot skillet and stir-fry for 4-5 minutes, or until the chicken is cooked through and no longer pink. Remove the chicken from the skillet and set aside.
In the same skillet, heat the remaining 1 tablespoon of olive oil. Add the minced garlic and grated ginger, and stir-fry for 30 seconds until fragrant.
Add the carrots, broccoli, red bell pepper, and snap peas to the skillet. Stir-fry the vegetables for 5-6 minutes, or until they are tender but still crisp.
Return the cooked chicken to the skillet and pour in the sauce mixture. Stir well to coat all the ingredients evenly.
Cook for another 2-3 minutes, or until the sauce thickens and everything is heated through.
Remove the skillet from heat and sprinkle the stir-fry with sliced green onions and sesame seeds, if desired.
Serve hot with a side of brown rice or quinoa, or enjoy on its own for a lower-carb option.
Nutrition Facts
Calories |
1362 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.2 g | 64% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 2064 mg | 90% | |
| Total Carbohydrate | 65.5 g | 24% | |
| Dietary Fiber | 18.0 g | 64% | |
| Total Sugars | 29.3 g | ||
| Protein | 161.7 g | 323% | |
| Vitamin D | 1.5 mcg | 7% | |
| Calcium | 358 mg | 28% | |
| Iron | 12.8 mg | 71% | |
| Potassium | 2225 mg | 47% | |
*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.
