Healthy Homemade Chicken Stir-Fry: A Quick Weeknight Dinner

Chicken stir-fry is a versatile and popular meal that can be enjoyed by people of all ages. This recipe focuses on creating a healthy, flavorful dish that is packed with nutrients and complements any side you choose to serve alongside it.

The cooking time for this chicken stir-fry is approximately 20 minutes, and the total preparation time is around 35 minutes. It serves four people comfortably, making it perfect for a busy weeknight meal or as part of a larger gathering with family or friends.

Ingredients

• 4 boneless, skinless chicken breast halves (about 1 pound)
• 2 tablespoons cornstarch
• Salt and freshly ground black pepper to taste
• 3 tablespoons vegetable oil
• 1 tablespoon sesame oil
• 2 garlic cloves, minced
• 1 small onion, sliced
• 1 red bell pepper, sliced into thin strips
• 1 cup broccoli florets
• 1 teaspoon grated fresh ginger
• 1 tablespoon soy sauce (optional)
• 2 tablespoons chicken broth

Instructions

1. Cooking the Chicken: Begin by preparing your chicken. Cut each breast into bite-sized pieces. In a small bowl, mix cornstarch and salt with black pepper to taste. Coat the chicken pieces in this mixture to thicken the sauce.
2. Heating Oil and Garlic: Heat 2 tablespoons of vegetable oil and 1 tablespoon of sesame oil over medium-high heat until they are almost smoking. Add the minced garlic and sauté for about a minute, just until it starts turning golden but not browned yet.
3. Frying Chicken: Once the garlic is fragrant, add the chicken pieces to the pan. Fry them until they are golden brown on all sides. This should take around 5-6 minutes. Transfer the cooked chicken to a plate and set aside.
4. Cooking Vegetables: In the same pan, add sliced onions and cook for about 3 minutes or until they start softening up slightly. Then, add in red bell peppers and broccoli florets along with grated fresh ginger. Continue cooking for another 4-5 minutes.
5. Making a Sauce: In the meantime, mix soy sauce (if using), chicken broth, and a little bit of water to form a sauce consistency. Pour this mixture over vegetables in the pan. Stir everything together ensuring that all vegetables are coated well by the sauce.
6. Combining Chicken and Vegetables: Add back the fried chicken breasts into the pan with the stir-fried vegetables and sauces. Mix gently but thoroughly so all components come together harmoniously. Allow to simmer for another couple of minutes until everything is heated through completely.

The final dish will have a balanced flavor profile, featuring tender chicken breast pieces alongside slightly crisp-tender vegetables like bell peppers and broccoli florets. The sauce brings together the flavors beautifully without overpowering any single ingredient. Serve immediately over steamed rice or noodles for an extra boost of nutrition.

Benefits and Nutritional Information

This healthy homemade chicken stir-fry offers numerous benefits due to its fresh ingredients rich in vitamins, minerals, and antioxidants:

• Vitamin B6: Chicken provides a good amount of vitamin B6 which helps maintain normal levels of homocysteine – an amino acid that is linked with heart disease.
• Fiber: Bell peppers and broccoli contribute to dietary fiber intake supporting digestive health and promoting satiety.
• Vitamin C: Red bell peppers are especially high in vitamin C, which boosts the immune system and supports iron absorption from plant-based foods like broccoli.

Nutrition per serving (calculated based on four servings): Calories approximately 250-300; Protein around 25g; Carbohydrates about 17g; Fats roughly 9g. This makes it an ideal choice for those looking to incorporate more wholesome meals into their daily diet.

Conclusion

A quick, delicious, and nutritious chicken stir-fry can be easily prepared at home with minimal effort. By following the steps outlined above, you will not only enjoy a satisfying meal but also contribute towards maintaining good health through balanced eating habits. Whether served solo as part of your regular diet or shared during family gatherings, this dish is sure to please everyone.