Low Fat Savory Chicken Stir-Fry
Elevate your weeknight dinner routine with this Low Fat Savory Chicken Stir-Fry, a quick and wholesome meal packed with vibrant vegetables and tender marinated chicken. Perfectly seasoned with low-sodium soy sauce, garlic, and ginger, this high-protein dish is balanced with a colorful medley of broccoli, red bell pepper, carrots, and snap peas. A light, flavorful sauce thickened with chicken broth and cornstarch brings the stir-fry together in just 20 minutes of cooking time, making it a delightful option for busy schedules. Garnished with sesame seeds and spring onions for a slight crunch, this low-fat recipe is the ultimate healthy dinner choice that’s satisfying, full of fresh flavor, and easy to prepare.
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Recipe Information
Ingredients
- 500 grams boneless, skinless chicken breast
- 3 tablespoons soy sauce, low sodium
- 3 garlic cloves, minced
- 1 tablespoon ginger, minced
- 200 grams broccoli florets
- 1 red bell pepper, sliced
- 1 carrot, julienned
- 100 grams snap peas
- 2 spring onions, chopped
- 0.5 cup low-sodium chicken broth
- 1 teaspoon cornstarch
- 2 tablespoons water
- 1 tablespoon olive oil
- 1 tablespoon sesame seeds
- 0.25 teaspoon black pepper
Instructions
Begin by slicing the chicken breast into thin strips.
In a small bowl, combine the low-sodium soy sauce, minced garlic, and ginger. Add the chicken slices to the bowl and let marinate for 10 minutes.
Meanwhile, prepare the vegetables: cut the broccoli into small florets, slice the red bell pepper, julienne the carrot, and have the snap peas ready.
In a separate small bowl, mix the chicken broth, cornstarch, and water until the cornstarch is completely dissolved to create a slurry.
Heat a large non-stick frying pan or wok over medium-high heat and add 1 tablespoon of olive oil.
Add the marinated chicken strips to the pan and stir-fry for about 5-6 minutes, or until the chicken is cooked through. Remove the chicken from the pan and set aside.
In the same pan, add the broccoli, red bell pepper, carrot, and snap peas. Stir-fry the vegetables for 4-5 minutes until they're tender yet still crisp.
Return the chicken to the pan with the vegetables.
Give the cornstarch-broth mixture a quick stir and pour it over the chicken and vegetables, stirring continuously until the sauce thickens, about 2-3 minutes.
Sprinkle black pepper and a tablespoon of sesame seeds to add further flavor.
Garnish with chopped spring onions before serving.
Serve the stir-fry hot, straight from the pan, and enjoy a healthy, low-fat meal.
Nutrition Facts
Calories |
1243 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.9 g | 49% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 425 mg | 142% | |
| Sodium | 2052 mg | 89% | |
| Total Carbohydrate | 46.3 g | 17% | |
| Dietary Fiber | 14.6 g | 52% | |
| Total Sugars | 16.0 g | ||
| Protein | 173.5 g | 347% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 297 mg | 23% | |
| Iron | 11.4 mg | 63% | |
| Potassium | 2303 mg | 49% | |
*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.
