Are you looking for delicious and healthy meal ideas that support your fitness goals? Then you've come to the right place! This recipe is inspired by the principles of healthy eating often found in fitness guides like the Body For Life cookbook, focusing on lean protein, plenty of vegetables, and minimal added fat. This quick and easy chicken and veggie stir-fry is perfect for a busy weeknight dinner, and it's packed with flavor and nutrients. It's one of those easy recipes that's both satisfying and healthy, making it a winner for anyone looking for quick dinner ideas and delicious dishes.
Ingredients:
- 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
- 1 tbsp olive oil
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 onion, sliced
- 1 cup broccoli florets
- 1 cup snow peas
- 1/2 cup sliced carrots
- 2 cloves garlic, minced
- 1/4 cup low-sodium soy sauce
- 2 tbsp honey or maple syrup (adjust to your sweetness preference)
- 1 tbsp rice vinegar
- 1 tsp ground ginger
- 1/2 tsp red pepper flakes (optional)
- Cooked brown rice or quinoa, for serving
Instructions:
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Prepare the Chicken: Pat the chicken pieces dry with paper towels. This helps them brown nicely. Season generously with salt and pepper.
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Stir-fry the Chicken: Heat the olive oil in a large wok or skillet over medium-high heat. Add the chicken and cook until browned and cooked through, about 5-7 minutes. Remove the chicken from the wok and set aside.
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Sauté the Vegetables: Add the onion, bell peppers, and carrots to the wok and stir-fry for 3-4 minutes until slightly softened. Add the broccoli and snow peas and cook for another 2-3 minutes. Don't overcook the vegetables; you want them to retain some crispness.
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Add Aromatics: Stir in the minced garlic and red pepper flakes (if using) and cook for 30 seconds until fragrant.
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Make the Sauce: In a small bowl, whisk together the soy sauce, honey (or maple syrup), rice vinegar, and ginger.
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Combine and Simmer: Return the chicken to the wok. Pour the sauce over the chicken and vegetables. Stir to combine and cook for 1-2 minutes, allowing the sauce to thicken slightly.
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Serve: Serve the stir-fry hot over a bed of cooked brown rice or quinoa. Garnish with sesame seeds for extra flavor and visual appeal.
Tips for Success:
- Don't overcrowd the pan: If you have a lot of chicken or vegetables, cook them in batches to ensure even browning and cooking.
- Adjust the seasonings: Feel free to adjust the amount of soy sauce, honey, or red pepper flakes to your liking.
- Add other vegetables: This recipe is very versatile. Feel free to add other vegetables like mushrooms, zucchini, or snap peas.
- Meal prep friendly: This stir-fry is perfect for meal prepping. Prepare a large batch on the weekend and enjoy it throughout the week for lunch or dinner.
Variations:
- Shrimp Stir-Fry: Substitute the chicken with shrimp for a lighter and faster-cooking option.
- Tofu Stir-Fry: Use firm or extra-firm tofu for a vegetarian version. Press the tofu to remove excess water before cooking.
- Spicy Stir-Fry: Increase the amount of red pepper flakes or add a dash of sriracha for extra heat.
Nutritional Information (per serving, approximate):
This will vary depending on the exact ingredients and portion sizes. However, a typical serving provides approximately:
- Calories: 350-400
- Protein: 30-35g
- Carbohydrates: 30-35g
- Fat: 10-15g
This chicken and veggie stir-fry is a simple yet satisfying meal that fits perfectly into a healthy eating plan. It's a great example of homemade cooking that's both quick and delicious, making it a staple in our healthy meal repertoire. Enjoy!