Crispy Chicken and Vegetable Stir-Fry with Sauce and Garlic

This Crispy Chicken and Vegetable Stir-Fry with Sauce and Garlic is a flavorful, low-carb dish that combines tender chicken with a vibrant mix of vegetables, all tossed in a savory garlic sauce. Perfect for a quick weeknight supper, it delivers satisfying crunch and nutrition in every bite.

Crispy Chicken and Vegetable Stir-Fry with Sauce and Garlic
30 minutes
Difficulty: Easy
American
350 kcal

Ingredients

  • Chicken breast - 300 grams, cut into bite-sized pieces
  • Broccoli florets - 150 grams
  • Bell pepper (red or yellow) - 1 medium, sliced
  • Zucchini - 1 medium, sliced
  • Carrot - 1 medium, julienned
  • Garlic - 4 cloves, minced
  • Soy sauce (low sodium) - 2 tablespoons
  • Sesame oil - 1 tablespoon
  • Olive oil - 1 tablespoon
  • Cornstarch - 1 tablespoon
  • Black pepper - 1/2 teaspoon
  • Salt - to taste
  • Green onions - 2, sliced for garnish

Steps

  1. In a bowl, combine the chicken pieces with cornstarch, black pepper, and a pinch of salt. Toss well to coat and set aside for 10 minutes.
  2. Heat olive oil in a large skillet or wok over medium-high heat. Once hot, add the chicken pieces and stir-fry for about 6-8 minutes until they are golden brown and cooked through. Remove the chicken from the skillet and set aside.
  3. In the same skillet, add sesame oil and toss in the minced garlic. Sauté for about 30 seconds until fragrant.
  4. Add the broccoli, bell pepper, zucchini, and carrot to the skillet. Stir-fry the vegetables for about 5-7 minutes until they are tender-crisp.
  5. Return the chicken to the skillet with the vegetables. Pour in the soy sauce and stir everything together, cooking for an additional 2-3 minutes to combine the flavors.
  6. Taste and adjust seasoning with salt if necessary. Garnish with sliced green onions before serving.

Nutrition

  • Calories: 350
  • Protein: 40 g
  • Carbs: 12 g
  • Fiber: 4 g
  • Sugar: 3 g
  • Sodium: 680 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, supporting muscle health and recovery.
  • Rich in vitamins and minerals from the variety of vegetables.

Tags

AmericanLow CarbSupper