Looking for a quick and tasty dinner that’s packed with flavor and good-for-you ingredients? This chicken and veggie stir-fry is your answer! It’s a fantastic way to get a complete meal on the table in under 30 minutes, perfect for those busy weeknights. The combination of tender chicken, crisp vegetables, and a savory sauce makes it a family favorite that’s both satisfying and healthy.
Health Benefits
This stir-fry is a nutritional powerhouse. Chicken breast is a lean source of protein, essential for building and repairing tissues. The variety of colorful vegetables provides a wide range of vitamins, minerals, and fiber, which are crucial for a healthy digestive system and boosting your immune function. Ingredients like broccoli and bell peppers are rich in antioxidants, helping to protect your body from damage. Plus, using brown rice adds complex carbohydrates for sustained energy.
Ingredients Needed
* 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
* 2 tablespoons soy sauce (low sodium recommended)
* 1 tablespoon cornstarch
* 1 tablespoon sesame oil
* 1 tablespoon vegetable oil
* 1 cup broccoli florets
* 1 red bell pepper, sliced
* 1 yellow bell pepper, sliced
* 1 cup snap peas
* 2 cloves garlic, minced
* 1 teaspoon grated fresh ginger
* Cooked brown rice, for serving
Step By Step Making
1. In a medium bowl, toss the chicken pieces with 1 tablespoon of soy sauce and the cornstarch. Set aside.
2. Heat the sesame oil and vegetable oil in a large skillet or wok over medium-high heat.
3. Add the coated chicken to the hot skillet and stir-fry until it’s golden brown and cooked through, about 5-7 minutes. Remove the chicken from the skillet and set it aside.
4. Add the broccoli florets, red bell pepper, yellow bell pepper, and snap peas to the same skillet. Stir-fry for 3-5 minutes, until the vegetables are crisp-tender.
5. Add the minced garlic and grated ginger to the skillet with the vegetables. Stir-fry for another minute until fragrant.
6. Return the cooked chicken to the skillet.
7. Pour in the remaining 1 tablespoon of soy sauce. Stir everything together until well combined and the sauce slightly thickens, coating the chicken and vegetables.
8. Serve the chicken and veggie stir-fry immediately over cooked brown rice.
Nutritional Value
A serving of this delicious stir-fry (excluding the brown rice) contains approximately 350 calories, 45 grams of protein, and 15 grams of carbohydrates. The exact values may vary slightly depending on the specific vegetables and soy sauce used.