Welcome to your next quick and nutritious dinner! Chicken stir-fry is a healthy, colorful, and customizable dish that’s full of lean protein and vegetables. It’s perfect for a busy weeknight when you want something wholesome but fast.
Why Chicken Stir-Fry?
Chicken is a great source of lean protein, which helps build and repair muscles. Pairing it with a variety of vegetables makes this dish nutrient-dense, offering fiber, vitamins, and antioxidants. Plus, it’s easy to prepare and very versatile.
Ingredients
- 2 boneless, skinless chicken breasts (cut into bite-sized pieces)
- 1 tablespoon low-sodium soy sauce (for flavor without extra sodium)
- 1 tablespoon sesame oil (instead of regular oil to add flavor with healthy fats)
- A variety of vegetables: bell peppers, broccoli, carrots, and snap peas
- 1 teaspoon fresh ginger and garlic: for flavor and digestion support
- Cooked brown rice or quinoa (optional)
Instructions
- Cook the Chicken: Heat sesame oil in a large skillet over medium heatAdd the chicken and cook until it gets browned, for 4-5 minutes. Remove from the pan and keep it aside.
- Stir-Fry the Vegetables: Add the vegetables, ginger, and garlic to the same pan and stir-fry for 5-6 minutes until tender but crisp.
- Combine and Serve: Add the chicken back into the pan, pour the low-sodium soy sauce, and stir everything together for another minute. Serve over cooked brown rice or quinoa for a balanced meal.
Nutrition Tips from Your Dietitian
- Choose Lean Proteins: Opt for skinless chicken breasts to reduce fat.
- Control Sodium: Use low-sodium soy sauce to cut back on salt without sacrificing flavor.
- Add Fiber: Brown rice or quinoa makes a great high-fiber side dish.
Final Thoughts
Chicken stir-fry is a quick, healthy, and customizable meal that’s easy to fit into a busy lifestyle. Packed with protein and vegetables, it’s a perfect option for a balanced dinner. Enjoy experimenting with different veggie combinations!
