Healthy Chicken Stir-Fry: A Simple Yet Tasty Meal for Busy Nights

Looking for a quick yet nutritious dinner solution that the whole family will love? Then look no further than this healthy chicken stir-fry. This versatile dish combines fresh vegetables with succulent, tender pieces of chicken, all cooked up in a burst of flavor. Not only is it easy to make but also packed with essential vitamins and minerals. Perfect for busy weeknights when you're short on time!

With just 20 minutes of active cooking time, this recipe offers a delicious meal that can be ready at the end of your workday or after a long day out. The best part? It serves four people, making it perfect for families or those who want to share with friends.

Ingredients

• 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 small red onion, sliced thinly
• 1 red bell pepper, chopped
• 3 large carrots, sliced diagonally
• 2 cups broccoli florets
• 1 tablespoon soy sauce (or tamari for a gluten-free option)
• 2 tablespoons vegetable oil
• 1 teaspoon garlic powder
• Salt and pepper to taste
• (Optional) 1 teaspoon sesame seeds for garnish

To begin, prepare all your vegetables by slicing or chopping them into bite-sized pieces. While they're being chopped, you can start with the chicken breasts. Cut these into strips that are about an inch wide. Set aside until needed.

Preparation Steps

1. Heat up a large non-stick pan over medium heat and add 1 tablespoon of vegetable oil. Once it's heated, add the chicken pieces to the pan. Stir-fry them for about three minutes or until they start changing color and becoming firm.

2. Add two tablespoons of soy sauce (or tamari) along with a teaspoon each of garlic powder and salt if desired. Continue stirring as you let the sauce coat the chicken evenly.

3. After about three minutes, add your prepared vegetables to the pan one by one starting from the harder ones like carrots and broccoli florets. For softer veggies such as red bell peppers and onions, wait until the chicken has cooked through a bit more before adding them at around five minutes into the process.

4. Once all vegetables are added, continue stirring constantly for another three to four minutes until everything is heated through and well-combined. Taste it and adjust seasoning by adding more soy sauce or any other spices you prefer.

5. Sprinkle a teaspoon of sesame seeds over the finished stir-fry before serving hot. Serve immediately with steamed rice for an authentic Asian flair!

Healthy Chicken Stir-Fry Nutrition Facts

• Total Calories: Approximately 300 calories per serving
• Protein: About 45 grams per serving
• Fat: Around 18 grams of fat, mostly unsaturated fats from the vegetables and chicken.
• Carbohydrates: About 30 grams total carbs, with most coming from the vegetables but also a touch from soy sauce and carrots.
• Vitamins & Minerals: Rich in vitamin C (from bell pepper), vitamin A (from carrots), fiber (from broccoli and carrots), zinc, potassium, iron, and B vitamins like niacin and riboflavin.

This healthy chicken stir-fry not only provides a balanced meal but also helps boost your immune system with its rich content of antioxidants found in fresh produce. Whether you're looking to cut down on processed foods or simply want something tasty yet good for you, this recipe is sure to be a hit at home!