Low-Fat Chicken Stir Fry
A vibrant, nutrient-packed stir fry that delivers bold savory flavors without the need for excess oil or heavy sauces.
Ingredients
- •1.5 lbs (700g) boneless, skinless chicken breast, cut into 1-inch strips
- •2 tablespoons low-sodium soy sauce
- •1 tablespoon rice vinegar
- •1 tablespoon toasted sesame oil
- •1 tablespoon fresh ginger, minced
- •3 cloves garlic, minced
- •2 cups broccoli florets
- •2 large carrots, julienned
- •1 red bell pepper, sliced into thin strips
- •1 cup snap peas
- •1/2 cup chicken broth (low-sodium)
- •1 tablespoon cornstarch
- •2 green onions, sliced for garnish
Instructions
- 1
In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, minced ginger, and minced garlic to create the stir-fry sauce.
- 2
In a separate small cup, whisk the chicken broth with the cornstarch until smooth and set aside.
- 3
Heat a large non-stick skillet or wok over medium-high heat. Add a light mist of cooking spray and add the chicken strips, cooking until browned and cooked through, about 5-6 minutes. Remove chicken from the pan and set aside.
- 4
In the same pan, add the broccoli, carrots, bell pepper, and snap peas. Stir-fry for 4-5 minutes until the vegetables are tender-crisp.
- 5
Return the chicken to the pan and pour the soy sauce mixture over the ingredients, tossing to coat evenly.
- 6
Pour the cornstarch and broth mixture into the pan and stir constantly for 1-2 minutes until the sauce thickens and glazes the chicken and vegetables.
- 7
Remove from heat, garnish with sliced green onions, and serve immediately over steamed brown rice or cauliflower rice.
💡 Chef tips
- To save time, use a pre-cut bag of stir-fry vegetable mix from the grocery store.
- For extra protein and crunch, add a tablespoon of toasted sesame seeds or sliced water chestnuts.
- Store leftovers in an airtight container in the refrigerator for up to 3 days; reheat gently in a pan to maintain vegetable texture.
✅ How it should turn out
The finished dish should have a glossy, savory glaze coating tender chicken and crisp-tender vegetables, with a fragrant aroma of ginger and toasted sesame.