Description
A quick and healthy chicken and vegetable stir-fry served over rice, perfect for a nutritious weeknight dinner that’s packed with protein and fresh veggies.
Ingredients
Scale
Protein & Oil
- 1 tablespoon olive oil
- 1 pound boneless skinless chicken breasts, cut into bite-sized pieces
Vegetables
- 1 red bell pepper, sliced
- 1 cup broccoli florets
- 1 medium carrot, thinly sliced
- 1 zucchini, sliced
- 2 cloves garlic, minced
Sauces & Seasonings
- Salt and pepper to taste
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon hoisin sauce (optional)
- 1 teaspoon sesame oil
Carbohydrate Base
- 2 cups cooked brown rice or white rice
Garnishes (Optional)
- Green onions
- Sesame seeds
Instructions
- Heat the oil and cook chicken: Heat olive oil in a large skillet or wok over medium-high heat. Season the chicken with salt and pepper, then add to the pan and cook for 5–6 minutes, stirring occasionally, until golden brown and cooked through. Remove the chicken from the pan and set aside.
- Stir-fry the vegetables: In the same pan, add the sliced red bell pepper, broccoli florets, thinly sliced carrot, and zucchini. Stir-fry for 4–5 minutes until the vegetables are tender-crisp. Add the minced garlic and cook for an additional 30 seconds until fragrant.
- Combine chicken and sauces: Return the cooked chicken to the pan. Add the low-sodium soy sauce, optional hoisin sauce, and sesame oil. Stir well to evenly coat everything in the sauce and cook for another 2–3 minutes until heated through.
- Serve: Serve the stir-fry warm over cooked brown or white rice. Garnish with chopped green onions and sesame seeds if desired for added flavor and crunch.
Notes
- Use pre-cut stir-fry vegetable mixes for added convenience and time-saving.
- To reduce carbohydrates, substitute the rice with cauliflower rice.
- For a spicy kick, add a pinch of red pepper flakes during cooking or top with sriracha when serving.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Stir-Fry
- Cuisine: Asian-Inspired
Nutrition
- Serving Size: 1 bowl
- Calories: 390
- Sugar: 5g
- Sodium: 540mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 4g
- Protein: 32g
- Cholesterol: 70mg
