Easy Chicken and Veggie Stir Fry (Quick and Healthy)

• 分量: 4 servings
• 調理時間: 15 minutes
• 総時間: 30 minutes

材料

1 lb (450g) boneless, skinless chicken breast or thighs (thinly sliced)

1 tbsp vegetable oil (or avocado oil)

1 red bell pepper (sliced)

1 yellow bell pepper (sliced)

1 medium zucchini (halved and sliced)

1 cup broccoli florets

1 medium carrot (julienned or thinly sliced)

1 cup snap peas or snow peas

2 cloves garlic (minced)

1 tbsp fresh ginger (minced)

1/3 cup low-sodium soy sauce

1 tbsp sesame oil

1 tbsp honey (optional, for a touch of sweetness)

1 tbsp rice vinegar (optional, for tang)

1 tsp cornstarch (for thickening)

2 tbsp water

Sliced green onions

Sesame seeds

Crushed red pepper flakes (for heat)

手順

Prepare the ingredients:

Slice the chicken into thin strips. Wash and chop all the vegetables into bite-sized pieces. Mince the garlic and ginger.

Mix the sauce:

In a small bowl, whisk together soy sauce, sesame oil, honey (if using), rice vinegar, cornstarch, and water. Set aside.

Cook the chicken:

Heat 1 tbsp oil in a large skillet or wok over medium-high heat. Add the chicken and cook until lightly browned and cooked through (about 4–5 minutes). Remove and set aside.

Sauté the vegetables:

In the same skillet, add a touch more oil if needed. Stir-fry the garlic and ginger for 30 seconds, then add the bell peppers, zucchini, broccoli, carrots, and snap peas. Stir-fry for 4–6 minutes until just tender.

Combine and stir in sauce:

Return the cooked chicken to the skillet. Pour the stir fry sauce over everything. Toss well to coat. Cook for 1–2 minutes until the sauce thickens and everything is evenly glazed.

Serve:

Remove from heat. Serve hot over rice, noodles, or a low-carb base like cauliflower rice. Garnish with green onions, sesame seeds, or red pepper flakes if desired.

メモ

Bell peppers (red, yellow, green)

Broccoli florets

Carrots (julienned or sliced thin)

Snow peas or sugar snap peas

Mushrooms

Zucchini

Baby corn or water chestnuts

栄養

• カロリー: 375 kcal