Chicken and Vegetable Stir-Fry with Garlic

This Chicken and Vegetable Stir-Fry with Garlic is a vibrant and flavorful dish that combines tender chicken with a medley of colorful vegetables, all tossed in a savory garlic sauce. It's a quick and healthy low-carb supper option that's perfect for busy weeknights.

Ingredients

• Chicken breast - 300 grams, sliced
• Broccoli florets - 150 grams
• Bell pepper (red or yellow) - 1 medium, sliced
• Zucchini - 1 medium, sliced
• Garlic - 4 cloves, minced
• Soy sauce (low sodium) - 3 tablespoons
• Olive oil - 2 tablespoons
• Ground black pepper - 1/2 teaspoon
• Sesame seeds - 1 tablespoon (for garnish)
• Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

1. Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat.
2. Add the sliced chicken breast to the skillet and season with ground black pepper. Cook for about 5-7 minutes, or until the chicken is cooked through and no longer pink. Remove the chicken from the skillet and set aside.
3. In the same skillet, add the remaining tablespoon of olive oil. Add the minced garlic and sauté for about 30 seconds until fragrant.
4. Add the broccoli florets, sliced bell pepper, and zucchini to the skillet. Stir-fry for 4-5 minutes until the vegetables are tender-crisp.
5. Return the cooked chicken to the skillet and pour in the soy sauce. Toss everything together and cook for an additional 2 minutes, allowing the flavors to meld.
6. Remove from heat and garnish with sesame seeds and chopped parsley before serving.

Nutrition

• Calories: 350
• Protein: 40 g
• Carbs: 10 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 700 mg
• Cholesterol: 90 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• High in protein, which is essential for muscle repair and growth.
• Rich in vitamins and minerals from the vegetables, supporting overall health.

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