Making a delicious and healthy dinner does not have to be hard. This quick and easy chicken and peanut stir-fry is a fantastic choice for any night of the week. It is packed with fresh vegetables and lean chicken, all coated in a savory peanut sauce that everyone will love. It is a hearty meal that is also good for you, offering a great balance of flavors and nutrients.
Ingredients Needed
* 1 tablespoon vegetable oil
* 1 pound boneless, skinless chicken breast, cut into bite sized pieces
* 4 cups mixed stir-fry vegetables (like broccoli, bell peppers, carrots, and snap peas)
* 2 cloves garlic, minced
* 1 teaspoon fresh ginger, minced
* 1/2 cup creamy peanut butter
* 1/4 cup low sodium soy sauce
* 2 tablespoons honey
* 2 tablespoons water (or more, to thin the sauce)
* 1 tablespoon rice vinegar
* 1/2 teaspoon red pepper flakes (optional, for a little heat)
* Cooked brown rice, for serving
* Chopped peanuts and fresh cilantro, for garnish (optional)
Step By Step Making
1. First, cook the brown rice according to the package directions. Set it aside when done.
2. Next, prepare the peanut sauce. In a small bowl, whisk together the peanut butter, soy sauce, honey, water, rice vinegar, and red pepper flakes (if using) until smooth. If the sauce is too thick, add a little more water, one teaspoon at a time, until it reaches your desired consistency.
3. Heat the vegetable oil in a large skillet or wok over medium high heat. Add the chicken pieces and cook until they are browned and fully cooked through. This usually takes about 5 to 7 minutes. Remove the cooked chicken from the pan and set it aside on a plate.
4. Add the mixed stir-fry vegetables to the same skillet. Cook for about 3 to 5 minutes, stirring often, until the vegetables are tender but still a bit crisp. Add the minced garlic and ginger during the last minute of cooking the vegetables, stirring well until fragrant.
5. Return the cooked chicken to the skillet with the vegetables. Pour the prepared peanut sauce over everything. Stir gently to make sure all the chicken and vegetables are well coated in the sauce. Cook for another 2 to 3 minutes, allowing the sauce to heat through and thicken slightly.
6. Serve the chicken and peanut stir-fry hot over the freshly cooked brown rice. If you like, sprinkle with chopped peanuts and fresh cilantro for extra flavor and crunch.
Nutritional Value
For one serving of chicken and vegetable stir-fry with peanut sauce and one cup of brown rice, you can expect:
* Calories: 527
* Protein: 45.3 g
* Carbohydrates: 63.2 g
Health Benefits
This chicken and peanut stir-fry is not just tasty, it is also very good for your body. The chicken provides a lean source of protein, which is important for building and repairing muscles and keeping you feeling full. The many colorful vegetables in the stir-fry are full of vitamins, minerals, and antioxidants, which help boost your immune system and protect your body. Stir-frying vegetables helps them keep more of their good nutrients compared to boiling. Using brown rice adds fiber and complex carbohydrates, giving you steady energy and helping with good digestion. This meal is considered a heart healthy dish because it is rich in protein, vitamins, minerals, fiber, and antioxidants.
Disclaimer: This recipe information is provided by umernews.com for general informational purposes only.