Healthy Chicken & Vegetable Stir-Fry

By davidv

This quick and easy recipe is synonymous with health because it’s full of vegetables, antioxidants, and vitamins. But, it’s also so full of flavor that you won’t feel you’re eating a low-fat, reduced-calorie meal. Did I also mention it’s low in sodium and carbs?!

Feel free to experiment with new flavors in this recipe. If you don’t have sesame oil, use olive. Want more veggies? Add as many as you’d like. Instead of rice, try soba noodles. And, if you’d rather use pork tenderloin strips instead of chicken, feel free.

Ingredients

• Ingredients:
• 5 boneless skinless chicken breasts, cut into 1/2 inch strips
• 1/4 tsp. salt (optional)
• 1/2 tsp. pepper
• 3 garlic cloves, minced
• 2 Tbsp. fresh ginger, grated
• 4 tsp. sesame oil, divided
• 1/4 cup honey
• 3 Tbsp. reduced-sodium soy sauce
• 1-1/2 cups broccoli florets
• 1 red bell pepper, thinly sliced
• 4 celery stalks, thinly sliced
• 1 medium carrot, thinly sliced
• 1 small onion, thinly sliced
• 1 Tbsp. cornstarch
• 1/2 cup reduced sodium chicken stock
• Brown rice, cooked according to package directions

Preparation

Step 1

Directions:

Season the chicken strips with salt and pepper, then stir-fry the strips with ginger and garlic in 2 tsp. oil in the sauté pan (or another large nonstick skillet or wok). Cook for 4 – 5 minutes, or until the chicken is lightly browned. Add the honey and soy sauce. Sauté for 1 more minute.

Remove the chicken from the pan and place it in a bowl. Set aside, but keep warm.

In the same pan, add the remaining oil and stir-fry the broccoli, pepper, celery, carrots, and onion for 3 – 4 minutes or until crisp-tender. Return the chicken with its sauce to the pan; mix well.

In a small bowl, combine the cornstarch and chicken stock. Stir it into chicken mixture. Cook and stir for 2 minutes.

Serve over the prepared brown rice.