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Main mealMain CourseAsianBalancedPoultry€€

Chicken Stir-Fry with Vegetables

Name: Chicken Stir-Fry with Vegetables
Prep time: 18 min
Cook time: 10 min
Total time: 28 min
Yield: 4
Cuisine: Asian
Ingredients: 500 g Chicken, breast, boneless, skinless, raw; 1 tbsp Oil, olive, extra virgin; 1 head Broccoli, raw; 1 medium Peppers, bell, red, raw; 2 medium Carrots, mature, raw; 150 g Beans, snap, green, raw; 120 ml Soup, chicken broth cubes, dry, prepared with water; 60 ml Soy sauce made from soy (tamari); 1 tbsp Honey; 1 tsp Oil, sesame, salad or cooking; 1 tbsp RICE VINEGAR, RICE; 2 clove Garlic, raw; 1 tbsp Ginger root, raw; 1 tbsp CORN STARCH; 1 medium Green onion, (scallion), bulb and greens, root removed, raw; Seeds, sesame seeds, whole, roasted and toasted

Chicken stir-fry is the perfect choice for a quick and healthy lunch. This recipe combines juicy chicken pieces, crunchy vegetables and an aromatic sauce for a balanced meal.

Prep time18 min

Cook time10 min

Total time28 min

Servings4

Recipe

Meat and vegetables

Chicken, breast, boneless, skinless, raw500 gOil, olive, extra virgin1 tbspBroccoli, raw1 headPeppers, bell, red, raw1 mediumCarrots, mature, raw2 mediumBeans, snap, green, raw150 g

Aromatic sauce

Soup, chicken broth cubes, dry, prepared with water120 mlSoy sauce made from soy (tamari)60 mlHoney1 tbspOil, sesame, salad or cooking1 tspRICE VINEGAR, RICE1 tbspGarlic, raw2 cloveGinger root, raw1 tbspCORN STARCH1 tbsp

For serving

Green onion, (scallion), bulb and greens, root removed, raw1 mediumSeeds, sesame seeds, whole, roasted and toasted

Large pan or wokSharp knifeCutting boardSmall bowl (for the sauce)

Per servingTotal

Calories:279.3 kcal1117.3 kcal

Protein:33.8 g135.1 g

Carbohydrates:22 g88 g

Fiber:5.1 g20.3 g

Water:306.7 ml1226.7 ml

Fat:7.8 g31.3 g

Micronutrients

Sugar:8.9 g35.6 g

Saturated fat:1.4 g5.4 g

Cholesterol:90.9 mg363.7 mg

Sodium:1074.7 mg4298.8 mg

Potassium:994.6 mg3978.3 mg

Calcium:82.2 mg328.8 mg

Iron:2.2 mg8.6 mg

Magnesium:76.8 mg307.1 mg

Zinc:1.5 mg6.1 mg

Phosphorus:384.7 mg1538.8 mg

Vitamin C:123.4 mg493.5 mg

Vitamin A:338.2 µg1352.6 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

1Cut the chicken breasts into bite-sized cubes. Divide the broccoli into small florets, cut the bell pepper into strips, and slice the carrot into thin rounds or sticks.
2In a small bowl, mix the chicken stock, soy sauce, honey, sesame oil, rice vinegar, minced garlic and ginger. In a separate bowl, mix the cornstarch with cold water (to thicken later).
3Heat half a tablespoon of oil in a large pan or wok over medium-high heat. Add the chicken in a single layer (don't overcrowd the pan). Cook for 3–4 minutes on each side until nicely browned and cooked through. Transfer the chicken to a plate.
4Add the remaining oil to the same pan. Add the broccoli, carrot and bell pepper. Stir-fry for 4–5 minutes, stirring constantly. The vegetables should remain crunchy ("al dente") and not become overcooked.
5Return the chicken to the pan with the vegetables. Stir the sauce (so the ingredients don't settle) and pour it over the dish. Once the sauce comes to a boil, stir in the cornstarch mixture and cook for another 1 minute, until the sauce thickens and coats the ingredients. Serve sprinkled with spring onion and sesame seeds.

Nutritional benefits

Thanks to its high protein and fiber content, this dish supports muscle recovery and long-lasting fullness without sudden spikes in blood sugar.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.