Here's a recipe for a Healthy Chicken and Vegetable Stir-Fry:
Ingredients:
1/4 cup low-sodium soy sauce
2 tablespoons honey or maple syrup
2 cloves garlic, minced
1 teaspoon grated fresh ginger
1 tablespoon cornstarch mixed with 2 tablespoons water (to thicken)
For the Stir-Fry:
2 boneless, skinless chicken breasts, cut into thin strips
2 tablespoons vegetable oil
1 red bell pepper, thinly sliced
1 yellow bell pepper, thinly sliced
1 cup broccoli florets
1 cup snap peas or sugar snap peas, ends trimmed
1 carrot, thinly sliced or julienned
1 cup sliced mushrooms (optional)
Cooked brown rice or whole-grain noodles for serving
1. Prepare the Sauce:
In a small bowl, whisk together the low-sodium soy sauce, honey or maple syrup, minced garlic, grated ginger, and the cornstarch-water mixture. Set the sauce aside.
2. Cook the Chicken:
Heat one tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
Add the chicken strips and cook until they are no longer pink in the center, about 5-7 minutes.
Remove the cooked chicken from the skillet and set it aside.
3. Stir-Fry the Vegetables:
In the same skillet, add the remaining one tablespoon of vegetable oil.
Add the sliced red and yellow bell peppers, broccoli florets, snap peas, carrot, and mushrooms (if using).
Stir-fry the vegetables for about 5-7 minutes or until they are crisp-tender.
4. Combine Chicken and Vegetables:
Return the cooked chicken to the skillet with the stir-fried vegetables.
Pour the sauce mixture over the chicken and vegetables.
6. Stir and Thicken:
Cook, stirring constantly, for a few more minutes until the sauce thickens and coats the chicken and vegetables evenly.
Serve the healthy chicken and vegetable stir-fry hot over cooked brown rice or whole-grain noodles.
This chicken and vegetable stir-fry is a balanced meal that's packed with lean protein and a variety of colorful vegetables. It's a delicious and nutritious option for a quick and easy weeknight dinner. Enjoy!