Description
This Low-Calorie Chicken Stir Fry is a healthy, flavorful, and quick meal featuring tender chicken breast strips sautéed with fresh mixed vegetables and aromatic garlic and ginger. Perfect for a nutritious dinner, it combines lean protein and vibrant veggies, optionally served over brown rice or quinoa for a filling yet low-calorie dinner option.
Ingredients
Scale
For the Stir Fry:
- 1 pound boneless, skinless chicken breast, sliced into thin strips
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon olive oil
- 2 cups mixed vegetables (such as bell peppers, broccoli, and snap peas)
- 1 medium onion, sliced
- 2 cloves garlic, minced
- 1 teaspoon fresh ginger, minced
- 1 tablespoon sesame seeds (optional, for garnish)
- Cooked brown rice or quinoa (optional, for serving)
Instructions
- Marinate the Chicken: In a bowl, combine 2 tablespoons of low-sodium soy sauce with the sliced chicken breast. Let it marinate for about 10 minutes while you prepare the vegetables to infuse flavor.
- Prepare the Vegetables: Wash and chop your mixed vegetables into bite-sized pieces to promote even cooking and ensure a perfect texture in the stir fry.
- Cook the Chicken: Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the marinated chicken strips and cook for 5-7 minutes, stirring frequently, until the chicken is fully cooked and no longer pink inside. Remove the chicken and set aside.
- Stir Fry the Vegetables: In the same skillet, add a little more olive oil if necessary, then add the sliced onion, minced garlic, and minced ginger. Sauté for 1-2 minutes until the mixture is fragrant. Add the mixed vegetables and stir fry for an additional 5-7 minutes until the vegetables are tender-crisp.
- Combine and Serve: Return the cooked chicken to the skillet with the vegetables. Stir everything together and heat through for 2-3 minutes. Optionally, sprinkle with 1 tablespoon of sesame seeds as garnish. Serve hot over brown rice or quinoa for a complete, balanced meal.
Notes
- For extra flavor, consider adding a splash of rice vinegar or a dash of chili flakes when stir frying the vegetables.
- If using frozen mixed vegetables, thaw and drain excess water before cooking to avoid sogginess.
- You can substitute the chicken breast with tofu or shrimp to alter the protein source while keeping the recipe low-calorie.
- Adjust the soy sauce quantity to taste but use low-sodium varieties to keep sodium content low.
- For a gluten-free version, use gluten-free soy sauce or tamari.
