Chicken Stir Fry
Chicken breast with broccoli, bell pepper, garlic, and soy-ginger sauce.
For 1 serving
4 steps. 12 minutes total.
- 1
Step 1
- a.Heat sesame oil in a large skillet or wok over medium-high heat.
- b.Add the sliced chicken breast in a single layer to ensure even browning.
- c.Stir-fry for 5 minutes until the chicken is cooked through and golden.
- d.Remove the chicken from the pan and set it aside on a plate.
TIPAvoid overcrowding the pan to ensure the chicken sears rather than steams. - 2
Step 2
- a.Add the minced garlic and ginger to the remaining oil and sauté for 30 seconds.
- b.Toss in the broccoli florets and sliced red bell peppers.
- c.Stir-fry for 4 minutes until the vegetables are vibrant and tender-crisp.
TIPIf the pan becomes too dry, add a tablespoon of water to steam the broccoli slightly. - 3
Step 3
- a.Return the cooked chicken and any accumulated juices to the skillet.
- b.Pour in the low-sodium soy sauce and rice vinegar.
- c.Toss everything together for 2 minutes until the sauce coats the ingredients evenly.
- 4
Step 4
- a.Portion the cooked brown rice into a serving bowl.
- b.Spoon the chicken and vegetable mixture over the rice.
- c.Top with sliced scallions and a sprinkle of sesame seeds.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1For best results, have all your ingredients chopped and ready to go (mise en place) before you start cooking. Stir-frying is a very fast process.
- 2Ensure your pan is very hot before adding ingredients. This gives the vegetables a nice sear without making them soggy.
- 3Don't overcrowd the pan. Cook in batches if needed to ensure everything stir-fries rather than steams.
- 4For extra tender chicken, you can 'velvet' it by adding 1 tsp of baking soda to the marinade. Let it sit for 15 minutes, then rinse the chicken thoroughly and pat dry before cooking.
- 5Feel free to substitute with other quick-cooking vegetables like mushrooms, baby corn, or bok choy.
- 6Store leftovers in an airtight container in the refrigerator for up to 3 days.
Adapt it for your goals.
Protein Swap
Use 1 lb of shrimp, thinly sliced beef (flank steak), or 1 block of firm tofu (pressed and cubed) instead of chicken. Adjust cooking times accordingly.
Add a KickAdd a Kick
For a spicy version, add 1/2 teaspoon of red pepper flakes or a dash of sriracha to the stir-fry sauce.
Nutty CrunchNutty Crunch
Toss in a handful of roasted cashews or peanuts during the last minute of cooking for added texture and flavor.
Vegetable MedleyVegetable Medley
Incorporate other vegetables like sliced mushrooms, baby corn, water chestnuts, or chopped bok choy. Add them according to their cooking time.
Why this is on our healthy list.
Lean Protein Powerhouse
Chicken breast is an excellent source of lean protein, which is essential for building and repairing muscle tissue, supporting immune function, and promoting a feeling of fullness.
Rich in Vitamins and Antioxidants
Loaded with a colorful array of vegetables like broccoli, bell peppers, and carrots, this dish provides a significant dose of Vitamin C, Vitamin A, and other antioxidants that help combat inflammation and support overall health.
High in Dietary Fiber
The variety of vegetables contributes a good amount of dietary fiber, which is crucial for healthy digestion, maintaining stable blood sugar levels, and supporting a healthy gut microbiome.
Frequently asked questions
A single serving of this stir-fry (about 1.5 cups) contains approximately 450-550 calories, not including any rice or noodles it's served with. The final count can vary based on the exact amount of oil and honey used.