Introduction:
Skinny Chicken Stir Fry is a healthy and flavorful dish that’s packed with lean protein, vibrant vegetables, and a savory sauce. This recipe is a lighter alternative to traditional stir-fries, made with less oil and fewer calories but still full of taste. It’s a quick and easy meal that comes together in under 30 minutes, making it perfect for busy weeknights. Whether you’re on a weight-loss journey or just looking for a nutritious, satisfying meal, this stir fry hits all the right notes.
Ingredients:
1 lb (450g) boneless, skinless chicken breast, thinly sliced
2 tablespoons olive oil or sesame oil (for a lower-calorie version, use 1 tablespoon)
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 medium onion, sliced
2 cloves garlic, minced
1 cup broccoli florets
1 medium carrot, julienned or thinly sliced
1/2 cup low-sodium soy sauce
2 tablespoons honey or maple syrup (for a lighter sweetener, use a sugar substitute)
1 tablespoon rice vinegar
1 tablespoon cornstarch (optional, to thicken sauce)
1 teaspoon freshly grated ginger (optional)
1 teaspoon sesame seeds (optional, for garnish)
Cooked brown rice or cauliflower rice, for serving
Instructions:
Prepare the Sauce: In a small bowl, whisk together soy sauce, honey or maple syrup, rice vinegar, and cornstarch (if using) until smooth. Set aside.
Cook the Chicken: Heat 1 tablespoon of olive oil or sesame oil in a large skillet or wok over medium-high heat. Add the sliced chicken breast and cook for about 5-7 minutes, stirring occasionally, until the chicken is cooked through and golden brown. Remove the chicken from the pan and set aside.
Stir-Fry the Vegetables: In the same pan, add the remaining oil. Add garlic, ginger (if using), onion, bell peppers, broccoli, and carrots. Stir-fry for about 5-6 minutes, or until the vegetables are tender-crisp.
Combine: Return the chicken to the pan with the vegetables. Pour the sauce over the chicken and vegetables, stirring to coat everything evenly. Let it cook for another 2-3 minutes until the sauce thickens slightly and the chicken is heated through.
Serve: Serve your Skinny Chicken Stir Fry over cooked brown rice or cauliflower rice. Garnish with sesame seeds, if desired.
Description:
This Skinny Chicken Stir Fry is a nutritious yet satisfying meal that brings together lean protein from chicken and a colorful variety of vegetables. The dish is cooked in a minimal amount of oil and features a homemade sauce that’s lower in sugar and sodium compared to many store-bought alternatives. It’s perfect for meal prep or a quick dinner option, and it’s versatile enough to swap out vegetables based on what you have on hand.
Tips:
Vegetable Substitutes: Feel free to swap out any vegetables for others like snap peas, zucchini, or mushrooms. The key is to keep the veggies colorful and crisp.
Meal Prep: This stir fry can be easily made in advance and stored in the fridge for up to 3 days. Just reheat it on the stove or in the microwave before serving.
To Thicken the Sauce: If you prefer a thicker sauce, use cornstarch. If you like a lighter sauce, you can skip this step.
Low-carb Option: Serve this stir fry over cauliflower rice instead of brown rice for a low-carb alternative.
Spicy Kick: Add red pepper flakes or sliced fresh chili for some heat in the dish.
Correction:
If you find that the stir fry is too watery, make sure you’ve properly thickened the sauce with cornstarch. Additionally, you can adjust the amount of honey or sweetener depending on your taste preference—some might prefer a sweeter sauce, while others might opt for a more savory one.
Let me know if you need any further modifications!
