Zapisz Finding a healthy meal that fits into a hectic schedule can be a challenge, but this 30-Minute Skinny Chicken Stir-Fry with Broccoli and Snap Peas is the ultimate weeknight solution. This vibrant dish brings together lean protein and fresh, crunchy vegetables in a light, savory glaze that feels indulgent without the extra calories.
Zapisz The secret to a great stir-fry is all in the preparation and the heat. By using fresh aromatics like ginger and garlic, you create a depth of flavor that complements the sweetness of the snap peas and the earthy bite of the broccoli perfectly. It is a fresh, Asian-inspired meal that the whole family will enjoy.
Ingredients
- Protein: 1 lb (450 g) boneless, skinless chicken breasts, thinly sliced
- Vegetables: 2 cups (150 g) broccoli florets, 1 cup (80 g) sugar snap peas (trimmed), 1 medium red bell pepper (thinly sliced), and 2 green onions (sliced)
- Aromatics & Sauce: 2 cloves garlic (minced), 1-inch piece fresh ginger (peeled and grated), 2 tbsp low-sodium soy sauce, 1 tbsp oyster sauce, 1 tbsp rice vinegar, 1 tbsp honey, 1 tsp sesame oil, 2 tsp cornstarch, and 1/4 cup (60 ml) water
- Cooking: 1 tbsp canola or avocado oil
- Optional Garnish: 1 tbsp toasted sesame seeds, fresh cilantro, or extra green onions
Instructions
- Step 1: Whisk the Sauce
- In a small bowl, whisk together the soy sauce, oyster sauce, rice vinegar, honey, sesame oil, cornstarch, and water. Set this mixture aside for later.
- Step 2: Brown the Chicken
- Heat the canola or avocado oil in a large nonstick skillet or wok over medium-high heat. Add the chicken slices and cook for 3–4 minutes, stirring frequently, until they are lightly browned and just cooked through. Remove the chicken and set it aside on a plate.
- Step 3: Fragrant Aromatics
- In the same skillet, add the minced garlic and grated ginger. Sauté for about 30 seconds until they become fragrant, being careful not to burn them.
- Step 4: Stir-Fry the Veggies
- Add the broccoli, snap peas, and red bell pepper to the pan. Stir-fry for 3–4 minutes until the vegetables are tender but still maintain a crisp bite.
- Step 5: Thicken and Coat
- Return the cooked chicken to the pan and pour in the prepared sauce. Toss everything together to coat evenly and cook for 2–3 minutes while stirring, until the sauce thickens and everything is piping hot.
- Step 6: Final Touches
- Stir in the sliced green onions and remove the skillet from the heat.
- Step 7: Serve
- Serve the stir-fry immediately, garnished with toasted sesame seeds and fresh cilantro or extra green onions if desired.
Zusatztipps für die Zubereitung
To ensure the best results, have all your vegetables chopped and your sauce ready before you start the stove. Stir-frying happens very quickly, and having everything prepared prevents the garlic or ginger from burning while you scramble to prep the next ingredient. If you don't have a wok, a large nonstick skillet works perfectly as long as it has enough room to toss the ingredients freely.
Varianten und Anpassungen
This recipe is highly versatile. You can easily swap the chicken for shrimp or tofu for a different protein option. If you prefer a bit of heat, add a pinch of red pepper flakes or a drizzle of sriracha to the sauce. For those following a strictly gluten-free diet, simply use tamari instead of soy sauce and ensure your oyster sauce is a gluten-free variety.
Serviervorschläge
For a classic meal, serve this stir-fry over a bed of steamed brown rice or quinoa. If you are looking for a lower-carb alternative, it tastes fantastic when served over cauliflower rice. The bright colors and glossy sauce make it a beautiful dish for serving straight from the pan.
Zapisz Whether you are looking to eat lighter or simply need a fast dinner solution, this Skinny Chicken Stir-Fry is a reliable and delicious choice. With 29g of protein and only 245 calories per serving, it’s a meal that leaves you feeling energized and satisfied.
Najczęściej zadawane pytania dotyczące przepisów
- → Jakie warzywa mogę użyć zamiast brokułów?
Możesz użyć kalafiora, fasolki szparagowej, marchewki lub papryki. Ważne, aby warzywa zachowały chrupkość po smażeniu.
- → Czy mogę zrobić to danie bezglutenowe?
Tak, użyj tamari zamiast sosu sojowego i sprawdź, że sos ostry jest bezglutenowy. Reszta składników jest naturalnie bezglutenowa.
- → Jak przechowywać resztki?
Przechowuj w szczelnym pojemniku w lodówce do 3 dni. Podgrzewaj na patelni, dodając odrobinę wody, aby sos nie wyschł.
- → Czy mogę zamrozić to danie?
Tak, zamroź w szczelnych pojemnikach do 3 miesięcy. Rozmrażaj w lodówce przez noc przed podgrzaniem.
- → Jakie boczne dania pasują?
Ryż brązowy, komosa ryżowa lub ryż kalafiorowy. Świeże warzywa lub sałatka uzupełnią posiłek.