Healthy Chicken Stir-Fry Recipe: A Quick & Easy Weeknight Dinner

Looking for a quick, healthy, and delicious chicken stir-fry recipe? This versatile dish is perfect for busy weeknights as it requires minimal prep time and can be cooked in just 20 minutes. With this simple yet tasty meal, you can enjoy a hearty dinner with a balance of protein, vegetables, and whole grains.

For two servings, the total cooking time is approximately 20 minutes. The recipe provides an opportunity to customize flavors by adjusting seasoning according to individual preferences.

Ingredients

1 tablespoon olive oil or any preferred cooking oil
1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
3 garlic cloves, minced
2 tablespoons soy sauce (optional)
1 teaspoon ground ginger (optional)
1 small bell pepper, sliced
1 cup broccoli florets
1 carrot, julienned
1 tablespoon cornstarch (to thicken the sauce if desired)
Salt and pepper to taste
1/4 cup chicken broth or water for the stir-fry base
2 tablespoons sesame seeds (optional garnish)

Steps to Prepare Healthy Chicken Stir-Fry

Heat the olive oil in a large skillet over medium-high heat.
Add the chicken pieces and cook until they are browned on all sides, about 5 minutes. Use tongs to turn the chicken frequently for even cooking.
Increase the heat slightly and add minced garlic along with soy sauce and ground ginger (if using). Stir-fry for another minute or so until the garlic is fragrant.
Add sliced bell pepper, broccoli florets, and julienned carrots to the skillet. Toss everything together gently but thoroughly so that all ingredients are heated through quickly.
When the vegetables start showing signs of softening (about 4 minutes), mix cornstarch with chicken broth or water until smooth. Pour this mixture into the pan and stir continuously for about a minute until sauce thickens slightly.
Season with salt and pepper to taste, then remove from heat once everything is well incorporated and heated through thoroughly.
Sprinkle sesame seeds on top as an optional garnish before serving if desired.

Tips for Success

When stir-frying, ensure the pan heats up properly before adding ingredients. This helps prevent sticking and ensures even cooking of proteins like chicken which need time to crisp up but not burn. Additionally, adding vegetables towards the end allows them to retain their vibrant colors and crunchiness without becoming soggy.

Nutritional Information

This healthy chicken stir-fry provides a balanced meal rich in essential nutrients such as vitamin C from peppers; fiber from broccoli and carrots; lean protein from chicken. The use of olive oil adds good fats beneficial for heart health, while soy sauce offers electrolytes needed by our bodies.

Variations & Customizations

Feel free to experiment with different spices or additional vegetables based on personal preference. Some popular additions include sliced mushrooms, green beans, or even pineapple chunks. For added heat, consider incorporating chili flakes or red pepper flakes into your stir-fry. You can also swap out the soy sauce for tamari if you're following a gluten-free diet.

Enjoy this healthy chicken stir-fry not only as a delightful dinner but also as part of your packed lunches during weekdays! It’s easy to prepare ahead and store in portion-controlled containers, making it convenient throughout the week. Remember that proper meal planning is key to maintaining balanced nutrition amidst busy schedules. So why not start preparing some now?