CHICKEN AND VEGETABLE STIR-FRY

CHICKEN AND VEGETABLE STIR-FRY

This Chicken and Vegetable Stir-Fry is a delicious, healthy meal perfect for a quick weeknight dinner. Stir-fry tender slices of chicken breast with fresh broccoli florets, crunchy bell peppers, and sweet carrots, all infused with the rich flavours of garlic and soy sauce. This dish is not only bursting with colour but also packed with nutrients. The stir-fry is cooked quickly in a hot pan, ensuring the vegetables retain their crispness while the chicken remains juicy and tender. With minimal ingredients and preparation, this dish makes for a satisfying, well-balanced meal in minutes.

RECIPE CATEGORY

Dinner, Entrée

SERVING SIZE

1

CUISINE

Asian, Healthy

PREPARATION / TECHNIQUES

Stir-Fry, Quick & Easy, One-Pot Wonders

OCCASION / HOLIDAY

Weeknight Dinner, Family Meal, Healthy Eating

SPECIAL CONSIDERATION / DIETARY CONCERNS

Low Fat, High Protein, Gluten-Free Option, Kid Friendly, Low Carb

DISH TYPE

Main Course, Stir-Fry

INGREDIENTS FOR CHICKEN AND VEGETABLE STIR-FRY

• 1 chicken breast (150g), sliced

• 1/2 cup broccoli florets

• 1/4 cup bell peppers, sliced

• 1/4 cup carrots, julienned

• 1 clove garlic, minced

• 1/2 tbsp soy sauce

• 1/2 tbsp olive oil

• Salt and pepper to taste

FULL NUTRITIONAL INFORMATION

• Calories: 300 kcal

• Protein: 30g

• Carbohydrates: 15g

• Fat: 15g

 

• Saturated Fat: 2g

• Sodium: 550mg

• Fibre: 5g

• Sugars: 6g

• Vitamin A: 150% of Daily Value (DV)

• Vitamin C: 100% of DV

• Calcium: 6% of DV

• Iron: 10% of DV

PREPARATION FOR CHICKEN AND VEGETABLE STIR-FRY

1. Prepare Ingredients: Slice the chicken breast into thin strips. Prepare the vegetables by slicing the bell peppers, julienning the carrots, and cutting the broccoli into small florets. Mince the garlic.

2. Heat the Pan: Heat olive oil in a large skillet or wok over medium-high heat. Once hot, add the minced garlic and sauté for about 30 seconds until fragrant.

3. Cook the Chicken: Add the sliced chicken to the pan and stir-fry for 5-7 minutes until cooked and lightly browned—season with salt and pepper to taste.

4. Stir-Fry Vegetables: Add the broccoli, bell peppers, and carrots to the pan. Stir-fry the vegetables with the chicken for about 5 minutes or until tender-crisp.

5. Add Soy Sauce: Pour the soy sauce and stir-fry for another 1-2 minutes, ensuring everything is evenly coated and heated.

6. Serve Hot: Remove from heat and serve the stir-fry immediately. Enjoy as is, or pair with steamed rice or noodles for a more filling meal.

PREP TIME

10 minutes

COOKING TIME

15 minutes

TIPS FOR CHICKEN AND VEGETABLE STIR-FRY

• Even Cooking: Slice the chicken and vegetables into uniform sizes for even cooking.

• High Heat: Stir-fry over high heat to keep the vegetables crisp and prevent them from becoming soggy.

• Customise Flavours: Add a splash of sesame oil or sprinkle with sesame seeds for an extra layer of flavour.

VARIATIONS

• Spicy Option: Add a pinch of red pepper flakes or a splash of hot sauce for some heat.

• Vegetarian: Substitute chicken with tofu or tempeh for a vegetarian version.

• Gluten-Free: Use tamari or gluten-free soy sauce if you’re avoiding gluten.

PREPPING AND STORAGE GUIDE FOR CHICKEN AND VEGETABLE STIR-FRY

• Fridge: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet over medium heat until warmed through.

• Freezing: Not recommended, as the vegetables may lose their crispness upon thawing and reheating.

• Reheating: For best results, reheat in a pan to maintain the texture of the chicken and vegetables.