Perfectly Balanced Stir-Fry: A Quick and Healthy Dinner Option

Looking for a quick and healthy dinner that can be prepared in under 30 minutes? This perfectly balanced stir-fry is your go-to solution! It's packed with flavor, rich in nutrients, and leaves you feeling satisfied. The dish is served as a deliciously balanced meal of vegetables, lean proteins, and whole grains.

Ingredients

To make this stir-fry, you will need:

• 1 lb (450g) boneless chicken breasts or thighs - for the protein
• 1 cup of broccoli florets
• 1 bell pepper, diced
• 2 carrots, julienned
• 3 cloves garlic, minced
• Salt and freshly ground black pepper to taste
• 2 tablespoons soy sauce (for added flavor)
• 1 tablespoon vegetable oil for stir-frying
• 1/4 cup cooked brown rice or quinoa - for the whole grain component

Cooking Time: 30 minutes | Servings: 4 servings

Instructions

1. Start by marinating your chicken: Place the chicken breasts in a bowl, add soy sauce, and let it sit for about 15 minutes. This will help infuse flavor into the meat.

2. In a large skillet or wok over medium heat, warm up the vegetable oil until shimmering. Add the marinated chicken pieces to the pan and cook them until they are no longer pink inside (about 6-7 minutes). Remove from the pan and set aside on a plate.

3. Turn your attention now to preparing the vegetables. In the same skillet, add bell peppers, carrots, and broccoli florets. Stir-fry these ingredients for about 5 minutes or until they are just tender but not mushy. Season with salt and freshly ground pepper according to taste.

4. Now it's time to combine everything together in a delicious way. Add the stir-fried vegetables back into the skillet where the chicken is, along with the cooked brown rice or quinoa. Toss everything gently until the grains are heated through and well combined with all other components of your meal.

5. Serve immediately! This perfectly balanced dish combines a protein source in the form of chicken breast, along with vitamins and minerals from colorful vegetables like bell peppers, carrots, and broccoli, and complex carbohydrates from either brown rice or quinoa. It's not only nutritious but also tastes fantastic!

Why Choose This Recipe?

This stir-fry is perfect for those nights when you're in a rush but still want to ensure that your meal is both tasty and healthy. With minimal prep time required, this dish can be ready just as quickly as it takes to get the family seated at the table. Plus, since it's customizable depending on what vegetables or protein sources are available in your fridge, you won't ever grow tired of making it.

The variety offered by such a versatile recipe means that each serving provides essential nutrients like vitamin A from carrots and bell peppers, iron from lean chicken breast (or alternative protein), fiber from brown rice/quinoa, and antioxidants found throughout the vegetables used. By including this stir-fry in your weekly meal planning routine, you'll be supporting better health through balanced nutrition while enjoying delicious flavors every single time.

Feel free to experiment with different proteins or additional garnishes like sesame seeds for added texture and taste. Remember that adjusting portion sizes based on personal calorie needs is also encouraged - making sure this dish works well within your dietary guidelines!