Veggie Stir Fry with Lean Chicken or Tofu

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Challenge: Recommend a healthy dish to make for someone who is a picky eater but wants to try and eat healthy!

Our Answer: How about a colorful veggie stir-fry with lean protein like chicken or tofu? It’s customizable, visually appealing, and allows for a variety of veggies to suit different preferences.

Chicken Stir-fry with Colorful Veggies Recipe

Ingredients

• 1 lb boneless, skinless chicken breast, thinly sliced
• 2 tablespoons soy sauce (low-sodium)
• 1 tablespoon oyster sauce
• 1 tablespoon cornstarch
• 2 tablespoons vegetable oil
• 1 red bell pepper, thinly sliced
• 1 yellow bell pepper, thinly sliced
• 1 green bell pepper, thinly sliced
• 1 cup broccoli florets
• 1 medium carrot, julienned
• 2 cloves garlic, minced
• 1 teaspoon ginger, grated
• 2 green onions, chopped
• Sesame seeds for garnish (optional)

Ingredients:

1. 1 lb boneless, skinless chicken breast, thinly sliced
2. 2 tablespoons soy sauce (low-sodium)
3. 1 tablespoon oyster sauce
4. 1 tablespoon cornstarch
5. 2 tablespoons vegetable oil
6. 1 red bell pepper, thinly sliced
7. 1 yellow bell pepper, thinly sliced
8. 1 green bell pepper, thinly sliced
9. 1 cup broccoli florets
10. 1 medium carrot, julienned
11. 2 cloves garlic, minced
12. 1 teaspoon ginger, grated
13. 2 green onions, chopped
14. Sesame seeds for garnish (optional)

Instructions

1. In a bowl, mix soy sauce, oyster sauce, and cornstarch. Add sliced chicken, toss to coat, and let it marinate for 15-20 minutes.
2. Heat 1 tablespoon of vegetable oil in a wok or large skillet over medium-high heat. Add the marinated chicken and stir-fry until cooked through. Remove the chicken from the pan and set aside.
3. In the same pan, add another tablespoon of oil. Add minced garlic and grated ginger, stir-frying for about 30 seconds until fragrant.
4. Add all the sliced vegetables (bell peppers, broccoli, and carrots) to the pan. Stir-fry for 3-5 minutes until the veggies are crisp-tender.
5. Return the cooked chicken to the pan with the vegetables. Stir to combine and heat through.
6. Add chopped green onions and toss everything together.
7. Garnish with sesame seeds if desired.

Serve the healthy chicken stir-fry over brown rice or quinoa for a nutritious and satisfying meal. Adjust seasoning and sauces according to taste.

What are the Nutritional Benefits of This Chicken and Veggie Stir Fry?

This chicken stir-fry with colorful veggies offers a range of nutritional benefits:

1. Lean Protein: Chicken breast is a good source of lean protein, essential for muscle maintenance and repair.
2. Vegetables: The mix of bell peppers, broccoli, and carrots provides a variety of vitamins and minerals. Bell peppers are high in vitamin C, A, and various antioxidants. Broccoli is rich in fiber, vitamin C, and folate, while carrots provide beta-carotene (which the body converts to vitamin A).
3. Low-Calorie: Stir-frying with minimal oil keeps the dish lower in calories compared to other cooking methods.
4. Low in Saturated Fat: Using lean chicken breast and minimal oil helps keep the saturated fat content low.
5. Fiber: The combination of vegetables adds dietary fiber, aiding in digestion and providing a feeling of fullness.
6. Low-Sodium Option: Using low-sodium soy sauce can help reduce overall sodium intake.
7. Nutrient Variety: The mix of ingredients ensures a diverse range of nutrients, promoting overall health and well-being.
8. Antioxidants: The colorful array of vegetables contains antioxidants that help combat oxidative stress and inflammation in the body.

Remember that specific nutritional content can vary based on ingredient quantities and individual preparation methods. Adjusting ingredient proportions or incorporating additional vegetables can further enhance the nutritional profile of the stir-fry.