Quick and Healthy Chicken Stir-Fry: A Simple Weeknight Dinner Recipe

Chicken stir-fry, a versatile dish that can be enjoyed any time of the year, has become increasingly popular due to its ease of preparation and nutritional value. This quick meal not only saves you precious time but also provides balanced nutrition with minimal ingredients and effort.

The key to creating delicious chicken stir-fry lies in using fresh vegetables, tender chicken pieces, and a flavorful sauce. In this recipe, we will walk you through how to prepare a simple yet satisfying meal that can be ready in just 20 minutes. This dish is perfect for a weeknight dinner or as an addition to your lunchbox.

Cooking Time: 20 minutes
Servings: 4

Ingredients

• 1 lb (450g) boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
• 1 small onion, sliced thinly
• 3 carrots, peeled and sliced diagonally
• 3-4 garlic cloves, minced
• 2 green bell peppers, sliced
• 2 tablespoons soy sauce (or your preferred low-sodium alternative)
• 1 tablespoon oyster sauce
• 1 tablespoon sesame oil
• 2 teaspoons cornstarch
• 3 tablespoons water or chicken broth
• Salt and pepper to taste
• Garnish: chopped green onions and sesame seeds (optional)

Instructions

Step 1: Prepare the Sauce

1. In a small bowl, mix together soy sauce, oyster sauce, cornstarch, water, and a pinch of salt. Set aside.

Step 2: Marinate the Chicken

2. Place the chicken pieces in a bowl. Add half of the marinade mixture. Mix well to coat the chicken evenly. Let it sit for about 10 minutes.

Step 3: Sauté the Vegetables

3. In a large skillet or wok, heat sesame oil over medium-high heat until hot but not smoking. Add the sliced onions and stir-fry for about 2 minutes.
4. Add carrots and bell peppers. Stir-fry for another 5 minutes until they are slightly tender-crisp.

Step 4: Cook the Chicken

4. Lift the chicken pieces from their marinade using a slotted spoon, leaving any excess sauce in the bowl. Add to the skillet with vegetables and continue cooking for another 5 minutes until chicken is cooked through.
5. Once the chicken turns opaque and juices run clear when pierced, it's ready.

Step 5: Combine and Thicken Sauce

5. Pour the reserved sauce mixture over the stir-fried ingredients. Stir well to combine all elements evenly.
6. Cook for an additional 2 minutes, stirring frequently until the sauce thickens slightly to your liking.

Step 6: Serve with Garnishes (Optional)

6. Garnish your dish with chopped green onions and sesame seeds if desired. This step is entirely optional but adds a nice finishing touch.
7. Serve immediately while hot for the best flavor experience!

Tips and Variations

• Add More Protein: You can add more protein by including tofu, shiitake mushrooms, or any other preferred ingredient. Adjust cooking time accordingly.
• Vary the Vegetables: Feel free to substitute carrots with broccoli, zucchini, or any other seasonal vegetable you prefer.
• Different Sauces: Experiment with different types of sauces such as teriyaki sauce for a slightly sweeter flavor or hoisin sauce for more depth.

Nutritional Information (Approximate per serving)

Calories: 350 kcal
Carbohydrates: 16g
Fat: 9g
Protein: 40g
Fiber: 3g

Conclusion

This simple yet nutritious quick and healthy chicken stir-fry is a testament to how easy it can be to prepare tasty meals at home. Whether you're looking for something new or simply want to try out this recipe again, this dish offers an excellent balance of flavors and textures. It's perfect for those busy weeknights when time is of the essence but you still want to enjoy a delicious meal.

Try making it tonight and see how much you like it! With its versatility and quick preparation, chicken stir-fry will become a staple in your weekly menu plan.