Heart-Healthy Chicken and Veggie Stir Fry

Experience the perfect balance of bold flavors and wholesome nutrition with our Heart-Healthy Chicken and Veggie Stir Fry! This quick and easy recipe features tender strips of skinless chicken breast marinated in a savory blend of low-sodium soy sauce, honey, fresh ginger, and garlic, ensuring each bite bursts with flavor. Paired with a colorful medley of broccoli, red bell pepper, carrot, and sugar snap peas, this stir fry is packed with vitamins, antioxidants, and vibrant crunch. Lightly stir-fried in heart-friendly olive oil and served over fluffy, fiber-rich brown rice, this dish is as nutritious as it is satisfying. Finished with a sprinkle of sesame seeds and fresh green onions, it’s a complete, guilt-free meal perfect for weeknights. Ready in just 40 minutes, this recipe is an effortless way to keep your heart—and taste buds—happy!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 pound skinless chicken breast
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon honey
• 1 inch piece fresh ginger
• 3 garlic cloves
• 2 tablespoons olive oil
• 2 cups broccoli florets
• 1 red bell pepper
• 1 carrot
• 1 cup sugar snap peas
• 2 cups brown rice
• 1 tablespoon sesame seeds
• 2 green onions

Directions

Step 1

Start by preparing the marinade. In a small bowl, combine the low-sodium soy sauce and honey. Peel and grate the fresh ginger, and mince the garlic. Add both to the soy sauce-honey mixture and whisk together.

Step 2

Slice the skinless chicken breast into thin strips. Place the strips in a shallow dish and pour the marinade over the chicken. Let it marinate for at least 15 minutes, turning occasionally.

Step 3

While the chicken is marinating, prepare the vegetables. Cut the broccoli florets into bite-sized pieces, slice the red bell pepper into thin strips, peel and julienne the carrot, and remove the strings from the sugar snap peas if necessary.

Step 4

In a large skillet or wok, heat 1 tablespoon of olive oil over medium-high heat. Add the marinated chicken to the skillet and cook for about 5-7 minutes until the chicken is golden brown and cooked through. Remove the chicken from the skillet and set aside.

Step 5

In the same skillet, add another tablespoon of olive oil. Add the broccoli, red bell pepper, carrot, and sugar snap peas. Stir fry the vegetables for about 5 minutes, or until they are tender-crisp.

Step 6

Return the cooked chicken to the skillet with the vegetables. Toss everything together and let it cook for an additional 2 minutes, allowing the flavors to meld together.

Step 7

Prepare the brown rice as per package instructions while the chicken and vegetables are cooking.

Step 8

Once the stir fry is ready, serve it over a bed of brown rice. Garnish with sesame seeds and sliced green onions.

Step 9

Enjoy your heart-healthy chicken and veggie stir fry!

Nutrition Facts

Serving size	(1487.7g)

Amount per serving	% Daily Value*
Calories	1823.1

Total Fat 52.8g	0%
Saturated Fat 10.4g	0%
Polyunsaturated Fat 4.7g
Cholesterol 372.8mg	0%
Sodium 1554.1mg	0%
Total Carbohydrate 159.9g	0%
Dietary Fiber 26.5g	0%
Total Sugars 34.7g
Protein 170.7g	0%

Vitamin D 0IU	0%
Calcium 268.7mg	0%
Iron 11.4mg	0%
Potassium 736.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 26.4%

Protein: 38.0%

Carbs: 35.6%