Heart-Healthy Chicken and Veggie Stir Fry
Elevate your weeknight dinners with this *Heart-Healthy Chicken and Veggie Stir Fry*, a quick and delicious recipe packed with vibrant, nutrient-rich ingredients. Featuring tender strips of skinless chicken breast, a colorful medley of broccoli, red bell peppers, carrots, and sugar snap peas, and a flavorful marinade made with low-sodium soy sauce, honey, fresh ginger, and garlic, this dish is both satisfying and good for your heart. Stir-fried in olive oil for a lighter touch and served over hearty brown rice, it’s a wholesome, well-balanced meal ready in just 40 minutes. Perfect for those seeking a healthy dinner option, this recipe is low in sodium and brimming with fiber, protein, and essential vitamins. Garnished with a sprinkle of sesame seeds and fresh green onions, it’s as beautiful as it is delicious—ideal for any occasion when you want to keep things nutritious without sacrificing flavor!
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Recipe Information
Ingredients
- 1 pound skinless chicken breast
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon honey
- 1 inch piece fresh ginger
- 3 garlic cloves
- 2 tablespoons olive oil
- 2 cups broccoli florets
- 1 red bell pepper
- 1 carrot
- 1 cup sugar snap peas
- 2 cups brown rice
- 1 tablespoon sesame seeds
- 2 green onions
Instructions
Start by preparing the marinade. In a small bowl, combine the low-sodium soy sauce and honey. Peel and grate the fresh ginger, and mince the garlic. Add both to the soy sauce-honey mixture and whisk together.
Slice the skinless chicken breast into thin strips. Place the strips in a shallow dish and pour the marinade over the chicken. Let it marinate for at least 15 minutes, turning occasionally.
While the chicken is marinating, prepare the vegetables. Cut the broccoli florets into bite-sized pieces, slice the red bell pepper into thin strips, peel and julienne the carrot, and remove the strings from the sugar snap peas if necessary.
In a large skillet or wok, heat 1 tablespoon of olive oil over medium-high heat. Add the marinated chicken to the skillet and cook for about 5-7 minutes until the chicken is golden brown and cooked through. Remove the chicken from the skillet and set aside.
In the same skillet, add another tablespoon of olive oil. Add the broccoli, red bell pepper, carrot, and sugar snap peas. Stir fry the vegetables for about 5 minutes, or until they are tender-crisp.
Return the cooked chicken to the skillet with the vegetables. Toss everything together and let it cook for an additional 2 minutes, allowing the flavors to meld together.
Prepare the brown rice as per package instructions while the chicken and vegetables are cooking.
Once the stir fry is ready, serve it over a bed of brown rice. Garnish with sesame seeds and sliced green onions.
Enjoy your heart-healthy chicken and veggie stir fry!
Nutrition Facts
Calories |
456 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.2 g | 17% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 96 mg | 32% | |
| Sodium | 432 mg | 19% | |
| Total Carbohydrate | 40.7 g | 15% | |
| Dietary Fiber | 6.8 g | 24% | |
| Total Sugars | 9.4 g | ||
| Protein | 42.9 g | 86% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 75 mg | 6% | |
| Iron | 3.0 mg | 17% | |
| Potassium | 535 mg | 11% | |
*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.
