Heart-Healthy Stir-Fried Vegetables and Chicken

Elevate your weeknight dinner game with this vibrant and flavorful recipe for Heart-Healthy Stir-Fried Vegetables and Chicken, a perfect balance of nutrition and taste. Made with tender, protein-packed skinless chicken breast and a medley of crisp, colorful vegetables like broccoli, red bell pepper, carrots, and snow peas, this quick and easy stir-fry is tossed in a light yet savory low-sodium soy-based sauce infused with aromatic ginger and garlic. It's cooked in heart-friendly olive oil and sesame oil to create a dish that's as wholesome as it is delicious. Ready in just 30 minutes, this low-sodium, high-protein meal is perfect for those looking to maintain a balanced diet without compromising on bold flavors. Serve it with brown rice or quinoa for a satisfying, nutrient-packed dinner that the entire family will love.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 lb Skinless, boneless chicken breast
• 2 cups Broccoli florets
• 1 medium Red bell pepper
• 2 medium Carrots
• 1 cup Snow peas
• 3 tbsp Low-sodium soy sauce
• 1 tbsp Sesame oil
• 1 tbsp Ginger, minced
• 2 cloves Garlic, minced
• 2 tbsp Olive oil
• 1 tsp Cornstarch
• 1 tbsp Low-sodium chicken broth
• 2 tbsp Water
• 2 Scallions, sliced (optional garnish)

Directions

Step 1

Slice the chicken breast into thin strips and season lightly with black pepper (no salt needed).

Step 2

Cut the broccoli into bite-sized florets, thinly slice the red bell pepper and carrots, and trim the ends of the snow peas.

Step 3

In a small bowl, mix the low-sodium soy sauce, sesame oil, cornstarch, chicken broth, and water to create a stir-fry sauce. Set aside.

Step 4

Heat 1 tablespoon of olive oil in a large, nonstick skillet or wok over medium-high heat.

Step 5

Add the chicken strips to the skillet and stir-fry for 5-6 minutes, or until fully cooked and no longer pink in the center. Remove the chicken from the skillet and set it aside.

Step 6

In the same skillet, heat the remaining 1 tablespoon of olive oil.

Step 7

Add the minced ginger and garlic, cooking for about 30 seconds until fragrant.

Step 8

Add the broccoli, carrots, and red bell pepper. Stir-fry for 3 minutes, then add the snow peas and cook for an additional 2 minutes, stirring frequently.

Step 9

Return the cooked chicken to the skillet and pour the stir-fry sauce over the mixture.

Step 10

Cook for 2-3 minutes, stirring constantly to coat everything evenly, until the sauce thickens slightly.

Step 11

Remove from heat. Serve immediately, garnished with sliced scallions if desired. Pair with brown rice or quinoa for a complete meal.

Nutrition Facts

Serving size	(1132.3g)

Amount per serving	% Daily Value*
Calories	1352.8

Total Fat 59.3g	0%
Saturated Fat 11.0g	0%
Polyunsaturated Fat 8.6g
Cholesterol 385.6mg	0%
Sodium 1997.8mg	0%
Total Carbohydrate 44.4g	0%
Dietary Fiber 13.2g	0%
Total Sugars 16.4g
Protein 158.7g	0%

Vitamin D 4.5IU	0%
Calcium 254.3mg	0%
Iron 11.1mg	0%
Potassium 2094.9mg	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: 39.6%

Protein: 47.2%

Carbs: 13.2%