High-Protein Chicken Stir-Fry

High-Protein Chicken Stir-Fry

Ingredients:

• 1 pound (450g) boneless, skinless chicken breast, sliced into thin strips
• 2 tablespoons soy sauce (low-sodium, if preferred)
• 1 tablespoon cornstarch
• 2 tablespoons olive oil or sesame oil
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• 1 cup bell peppers, sliced (any color)
• 1 cup broccoli florets
• 1 cup snap peas
• 1 carrot, sliced thinly
• 1/2 cup water chestnuts, sliced (optional)
• 3 green onions, sliced
• 2 tablespoons oyster sauce (optional)
• 1 tablespoon sesame seeds (for garnish)
• Cooked brown rice, quinoa, or cauliflower rice (for serving)

Instructions:

1. Marinate the Chicken:
   • In a bowl, combine sliced chicken, soy sauce, and cornstarch. Toss to coat evenly and let it marinate for about 15-20 minutes.
2. Prepare the Stir-Fry Sauce:
   • In a small bowl, mix together soy sauce, oyster sauce, and a little water (if desired) to make a stir-fry sauce. Adjust to taste.
3. Cook the Chicken:
   • Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add the marinated chicken and cook for about 5-7 minutes or until browned and cooked through. Remove the chicken from the pan and set aside.
4. Stir-Fry the Vegetables:
   • In the same pan, add the remaining tablespoon of oil. Add garlic and ginger, sauté for about 30 seconds until fragrant.
   • Add the bell peppers, broccoli, snap peas, carrot, and water chestnuts. Stir-fry for about 4-5 minutes until the vegetables are tender-crisp.
5. Combine:
   • Return the cooked chicken to the pan with the vegetables. Pour the stir-fry sauce over the mixture and toss to combine. Cook for an additional 2-3 minutes until everything is heated through and coated in the sauce.
6. Serve:
   • Garnish with sliced green onions and sesame seeds. Serve immediately over cooked brown rice, quinoa, or cauliflower rice.

Nutritional Benefits:

• Chicken breast is a great source of lean protein.
• Adding various vegetables increases fiber and provides essential vitamins and minerals.
• This dish is versatile, and you can add other high-protein ingredients like tofu, edamame, or nuts if desired.

Enjoy your high-protein chicken stir-fry! Feel free to customize it with your favorite vegetables or sauces.