Healthy Chicken Stir-Fry Recipe: A Nutritious Meal for Busy Weeknights

A healthy chicken stir-fry is a perfect recipe for those busy weeknight dinners when you want to enjoy a light yet satisfying meal. The key to making this dish delicious and easy is choosing the right ingredients, using quick cooking methods, and knowing how much time it takes from start to finish.

This stir-fry is not only tasty but also packed with essential nutrients. It’s an excellent source of protein, vitamins, and minerals that are important for overall health. The chicken provides a good amount of lean protein while the vegetables ensure you get plenty of fiber and antioxidants.

Ingredients

1 lb boneless, skinless chicken breasts, sliced into thin strips
3 tablespoons soy sauce (or tamari for gluten-free option)
2 garlic cloves, minced
1 teaspoon grated fresh ginger
2 green onions, thinly sliced
1 cup broccoli florets
1 cup snap peas
1 carrot, julienned
2 tablespoons olive oil or vegetable oil
Salt and pepper to taste (optional)

Instructions

Start by preparing all your ingredients. Slice the chicken breasts into thin strips, mince the garlic and ginger, slice the green onions, and chop up the vegetables.
In a bowl, mix together soy sauce, minced garlic, grated ginger, salt, pepper, and olive oil. Add the sliced chicken to this marinade and let it sit for 10-15 minutes so that the flavors can penetrate into the meat.
Heat up your wok or large frying pan over medium heat. If you don’t have a wok, just ensure that your pan is big enough to handle all the ingredients comfortably without overcrowding it.
Add olive oil to the heated pan and once the oil is hot but not smoking, add in the chicken strips. Stir-fry until they are no longer pink inside – about 5-7 minutes. Remove the cooked chicken from the pan and set aside.
Return any remaining marinade to the pan along with the vegetables (broccoli, snap peas, and carrot). Toss everything together over high heat until they are just tender-crisp – about 5-7 minutes. The key here is not letting them become fully cooked as you want some crunch from the veggies.
Once done, add back in the stir-fried chicken and mix everything well to combine all flavors evenly throughout the dish. Sprinkle with green onions before serving immediately for best taste and texture.

Cooking Time & Servings

This healthy chicken stir-fry takes approximately 30 minutes from start to finish, making it a quick meal solution during busy weekdays. It serves four people nicely as an entree or side dish depending on how hungry everyone is.

Remember that adjusting the amount of ingredients according to your personal preferences and dietary needs can be easily done; whether you want more vegetables or less soy sauce, this versatile recipe allows for customization!

Tips & Variations

Add tofu: For an even healthier option, consider adding firm tofu into the mix. Cut it into cubes and fry separately before incorporating with the chicken and vegetables.
Use different sauces: You can substitute soy sauce or tamari for teriyaki sauce for a different flavor profile.
Incorporate more greens: If you love leafy green vegetables, add spinach towards the end of cooking. This adds color and additional nutrients without significantly changing the texture of your dish.

Conclusion

A healthy chicken stir-fry is a wonderful addition to any busy weeknight routine when time is tight but good food matters. With minimal effort, you can create a nutritious meal that satisfies both adults and children alike. Whether you are looking for something new or simply want to streamline your cooking process, this recipe offers flexibility and ease of preparation.