Heart-Healthy Chicken and Vegetable Stir Fry
Packed with vibrant vegetables, tender chicken, and a savory, ginger-garlic infused sauce, this Heart-Healthy Chicken and Vegetable Stir Fry is the perfect go-to dinner for busy weeknights. Made with low-sodium soy sauce and olive oil, this stir fry redefines healthy eating without sacrificing flavor. Crisp broccoli florets, colorful bell peppers, carrots, and snap peas come together in a simple, nutrient-rich dish that’s ready in just 35 minutes. Served over fiber-packed brown rice and topped with crunchy sesame seeds and fresh green onions, this recipe is as wholesome as it is delicious. Easy to make, full of flavor, and designed with heart health in mind, it’s sure to become a staple in your meal rotation. Perfect for anyone seeking healthy chicken recipes, low-sodium meals, or delightful vegetable-packed dinners!
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Ingredients
- 1 pound boneless skinless chicken breast
- 3 tablespoons low-sodium soy sauce
- 2 cloves minced garlic
- 1 tablespoon fresh ginger, grated
- 2 tablespoons olive oil
- 2 cups broccoli florets
- 1 medium red bell pepper, sliced
- 2 medium carrots, julienned
- 1 cup snap peas
- 0.25 cup low-sodium chicken broth
- 1 teaspoon cornstarch
- 4 cups brown rice, cooked
- 2 tablespoons green onions, sliced
- 1 tablespoon sesame seeds, toasted
Directions
Step 1
Cut the chicken breast into thin strips. In a small bowl, combine the soy sauce, minced garlic, and grated ginger. Add the chicken strips to the bowl to marinate for at least 10 minutes.
Step 2
In a large non-stick skillet or wok, heat 1 tablespoon of olive oil over medium-high heat. Add the marinated chicken strips and cook for about 5-7 minutes, or until the chicken is cooked through and no longer pink inside. Transfer the chicken to a plate and keep warm.
Step 3
In the same skillet, add the remaining 1 tablespoon of olive oil. Sauté the broccoli, red bell pepper, and carrots for about 3-4 minutes, until they are tender-crisp.
Step 4
Add the snap peas to the skillet and cook for an additional 2 minutes.
Step 5
In a small bowl, mix the chicken broth with the cornstarch until smooth. Pour this mixture into the skillet and stir to combine, allowing the sauce to thicken slightly.
Step 6
Return the cooked chicken to the skillet and stir everything together to coat with the sauce.
Step 7
Remove the skillet from heat and sprinkle the stir fry with sliced green onions and toasted sesame seeds.
Step 8
Serve the chicken and vegetable stir fry over cooked brown rice.
Nutrition Facts
| Serving size | (1964.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2172.9 |
| Total Fat 55.2g | 0% |
| Saturated Fat 11.1g | 0% |
| Polyunsaturated Fat 5.5g | |
| Cholesterol 344.2mg | 0% |
| Sodium 3636.6mg | 0% |
| Total Carbohydrate 246.5g | 0% |
| Dietary Fiber 27.9g | 0% |
| Total Sugars 20.1g | |
| Protein 167.5g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 390.0mg | 0% |
| Iron 17.1mg | 0% |
| Potassium 2384.0mg | 0% |
Source of Calories