Lean Chicken & Veggie Stir-Fry

🥘 Ingredients

• 120g boneless, skinless chicken breast
• 1 tablespoon olive oil
• 1/2 red bell pepper, sliced
• 1/2 yellow bell pepper, sliced
• 1/2 zucchini, sliced
• 40g broccoli florets
• 30g carrot, thinly sliced
• 1 clove garlic, minced
• 1 teaspoon fresh ginger, grated
• 2 tablespoons low-sodium soy sauce
• 1 teaspoon cornstarch
• 60ml water
• 1/2 cup cooked brown rice
• Salt and pepper to taste
• Fresh parsley or scallions for garnish

👨‍🍳 Instructions

1. 1
   Mix soy sauce, cornstarch, and water in a small bowl to make your sauce. Set aside.
2. 2
   Heat olive oil in a large nonstick skillet or wok over medium-high heat.
3. 3
   Add the chicken strips and cook for about 5 minutes until no longer pink. Remove and set aside.
4. 4
   In the same pan, add garlic and ginger, sauté for 30 seconds.
5. 5
   Add carrots and broccoli, stir-fry for 2-3 minutes.
6. 6
   Add bell peppers and zucchini, continue stir-frying for another 3 minutes until vegetables are just tender.
7. 7
   Return chicken to the pan, pour in the sauce. Stir well and cook until everything is heated through and the sauce thickens, about 2 minutes.
8. 8
   Season with salt and pepper to taste.
9. 9
   Serve over the cooked brown rice and garnish with fresh parsley or scallions.

📊 Nutritional Information

• Dietary Fiber: 6g
• Vitamin A: 1100 IU
• Vitamin C: 70mg
• Iron: 2mg
• Calcium: 55mg
• Potassium: 680mg
• Magnesium: 58mg

💡 Cooking Tips

• Cut all vegetables into similar-sized pieces for even cooking.
• Chicken can be marinated in a bit of the soy sauce and ginger for extra flavor.
• Stir-fry on high heat for a short time to keep the vegetables crisp and colorful.
• If you prefer a spicier dish, add chili flakes or a dash of sriracha.
• Brown rice is a fantastic high-fiber option; cook it ahead to save time.