CHICKEN AND VEGGIE STIR-FRY

CHICKEN AND VEGGIE STIR-FRY

This Chicken and Veggie Stir-Fry is a wholesome, quick, and flavourful meal for lunch or dinner. Sauté tender slices of chicken breast with broccoli florets, bell peppers, and carrots, seasoning everything with soy sauce, garlic, and sesame oil. The vibrant colours and fresh ingredients create a nutritious dish with protein and vegetables. With a simple seasoning of salt, pepper, and soy sauce, this stir-fry offers a satisfying balance of savoury and light flavours. Perfect for busy weeknights. Ready in under 20 minutes, you can easily adapt this dish with extra veggies or spices.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1

CUISINE

Asian, American

PREPARATION / TECHNIQUES

Stir-Fry, Pan-Fry

OCCASION / HOLIDAY

Lunch, Dinner, Weeknight Meal, Quick Meal, Healthy Eating

SPECIAL CONSIDERATION / DIETARY CONCERNS

Low Fat, High Protein, Quick & Easy, Low Carb, Healthy

DISH TYPE

Stir-Fry, Chicken Dish

INGREDIENTS FOR CHICKEN AND VEGGIE 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

• 1/4 tsp sesame oil

• Salt and pepper to taste

FULL NUTRITIONAL INFORMATION

• Calories: 320 kcal

• Protein: 35g

• Carbohydrates: 12g

• Fat: 14g

• Fibre: 4g

• Sodium: 420mg

• Vitamin A: 70% of DV

• Vitamin C: 80% of DV

PREPARATION FOR CHICKEN AND VEGGIE STIR-FRY

1. Heat the Oil: Heat the olive oil and sesame oil over medium heat in a large pan or wok.

2. Cook the Chicken: Add the sliced chicken breast to the pan and season with salt and pepper. Stir-fry for 5-6 minutes until the chicken is golden and cooked through.

3. Add Vegetables: Toss the broccoli florets, bell peppers, carrots, and minced garlic. Stir-fry for another 4-5 minutes until the vegetables are tender but crisp.

4. Season: Drizzle the soy sauce over the stir-fry and toss to coat all ingredients. Stir-fry for an additional 1-2 minutes to let the flavours blend.

5. Serve: Remove from heat and serve immediately, either on its own or with a side of rice or noodles.

PREP TIME

10 minutes

COOKING TIME

10-12 minutes

TIPS FOR CHICKEN AND VEGGIE STIR-FRY

• For the best stir-fry texture, cook the chicken and vegetables over high heat to get a nice char while keeping the veggies crisp.

• Chop all vegetables and have them ready before starting, as stir-frying is a quick cooking process.

• Add vegetables like snap peas, zucchini, or mushrooms for more variety.

VARIATIONS

• Spicy Version: Add a pinch of chilli flakes or drizzle in some sriracha for a spicy kick.

• Vegan Option: Substitute the chicken with tofu or tempeh and swap the soy sauce for a low-sodium version if desired.

• Gluten-Free Option: Make this gluten-free dish tamari instead of soy sauce.

PREPPING AND STORAGE GUIDE FOR CHICKEN AND VEGGIE STIR-FRY

• Fridge: Store any leftovers in an airtight container in the refrigerator for up to 2 days.

• Freezing: Avoid freezing; the vegetables and hummus don’t freeze well.