Chicken and Vegetable Stir-Fry

This Chicken and Vegetable Stir-Fry is a vibrant and flavorful dish packed with fresh vegetables and tender chicken, making it a perfect Halal lunch option. Quick to prepare and full of nutritious ingredients, it offers a delightful balance of taste and health.

Ingredients

• Chicken breast - 250 grams, sliced into thin strips
• Bell pepper (red or yellow) - 1 medium, sliced
• Broccoli - 100 grams, cut into small florets
• Carrot - 1 medium, julienned
• Snow peas - 100 grams
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, minced
• Soy sauce - 2 tablespoons
• Oyster sauce - 1 tablespoon (or substitute with mushroom sauce for a vegetarian option)
• Sesame oil - 1 tablespoon
• Vegetable oil - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Cooked rice - 200 grams (for serving)

Steps

1. Heat the vegetable oil in a large non-stick pan or wok over medium-high heat.
2. Add the sliced chicken breast to the pan and stir-fry for about 5-7 minutes until it is cooked through and no longer pink.
3. Add minced garlic and ginger to the pan, stirring for about 30 seconds until fragrant.
4. Add the sliced bell pepper, broccoli florets, julienned carrot, and snow peas to the pan.
5. Stir-fry the vegetables for 3-5 minutes until they are tender-crisp.
6. Pour in the soy sauce, oyster sauce, and sesame oil, mixing well to coat the chicken and vegetables evenly.
7. Season with salt and black pepper to taste, cooking for an additional 1-2 minutes.
8. Remove from heat and serve the stir-fry over cooked rice.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 50 g
• Fiber: 5 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in protein from the chicken, supporting muscle growth and repair.
• Rich in vitamins and minerals from the variety of vegetables, promoting overall health.

Tags