Zesty Chicken and Colorful Vegetable Stir Fry
This vibrant Chicken and Vegetable Stir Fry is not only quick and easy but also packed with flavor and nutrition. Inspired by a diabetes-friendly cookbook, this dish brings together tender chicken strips and a medley of fresh vegetables, all tossed in a savory marinade that elevates the taste. Perfect for a weeknight dinner, this recipe can be prepared in just 20 minutes (excluding marinating time) and is sure to please the whole family with its delicious mix of textures and colors. Serve it over a bed of fluffy rice for a complete meal that's as healthy as it is satisfying.
4
Servings
100
Calories
12
Ingredients
Ingredients
water
2 tablespoons (N/A)
rice vinegar
3 tablespoons (N/A)
soy sauce (low sodium preferred)
2 tablespoons (N/A)
garlic
1 clove (minced)
green onions
2 (chopped)
boneless skinless chicken breast
1 lb (cut into small strips)
sesame oil
2 tablespoons (N/A)
celery
1 cup (cut diagonally)
carrot
1 cup (sliced diagonally)
broccoli
1 cup (flowerets and stems, sliced)
Chinese pea pod
1 cup (N/A)
sesame seeds
1 tablespoon (N/A)
Instructions
1
In a glass dish, combine water, soy sauce, rice vinegar, minced garlic, chopped green onions, and chicken strips. Cover and refrigerate for at least 2 hours to marinate.
2
Once marinated, drain the chicken and reserve the marinade for later use.
3
In a large skillet or wok, heat the sesame oil over medium-high heat until hot.
4
Add the marinated chicken to the skillet and cook, stirring constantly, until the chicken is cooked through and no longer pink, approximately 5-7 minutes.
5
Remove the chicken from the skillet and set aside.
6
In the same skillet, add the celery, carrots, and broccoli. Stir-fry for about 3 minutes until they start to soften.
7
Next, add the pea pods and the reserved marinade to the skillet. Cover and let the vegetables steam for an additional 2-3 minutes, until they are crisp-tender and the pea pods retain their vibrant green color.
8
Return the cooked chicken to the skillet, sprinkle with sesame seeds, and stir gently to combine all ingredients.
9
Serve immediately over cooked rice.
Nutrition Information
3.75g
Fat
6.25g
Carbs
8.75g
Protein
1g
Fiber
1g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is the name of this recipe?
The recipe is called Zesty Chicken and Colorful Vegetable Stir Fry.
What is the main protein source in this dish?
The main protein is 1 lb of boneless skinless chicken breast cut into small strips.
How long does the chicken need to marinate?
The chicken should be marinated in the refrigerator for at least 2 hours.
Is this stir fry suitable for a diabetic diet?
Yes, this recipe is inspired by a diabetes-friendly cookbook and is tagged as diabetic friendly.
How many calories are in each serving?
Each serving contains 100 calories.
What vegetables are included in the recipe?
The vegetables used are celery, carrots, broccoli, and Chinese pea pods.
What type of soy sauce is recommended?
Low sodium soy sauce is preferred for this recipe.
What oil is used for the stir-frying process?
The recipe calls for 2 tablespoons of sesame oil.
How should the chicken be cut?
The chicken breast should be cut into small strips for even and quick cooking.
How long should the chicken be cooked in the skillet?
The chicken should be cooked for approximately 5-7 minutes until it is no longer pink.
How should the celery and carrots be sliced?
The celery and carrots should be sliced or cut diagonally.
How long do the vegetables need to steam?
The vegetables should steam for 2-3 minutes after adding the reserved marinade and pea pods.
How many servings does this recipe make?
This recipe yields 4 servings.
What is the best way to serve this stir fry?
It is recommended to serve this dish immediately over a bed of fluffy cooked rice.
When are the sesame seeds added to the dish?
Sesame seeds are sprinkled over the chicken and vegetables at the very end after everything is combined.
Can I use chicken thighs instead of breast?
Yes, though using thighs will increase the fat content compared to the original nutritional facts.
How much protein is in one serving?
There are 8.75 grams of protein per serving.
What is the sugar content of this recipe?
This recipe contains 1 gram of sugar per serving.
How much fiber is provided per serving?
Each serving provides 1 gram of fiber.
What should I do with the marinade after soaking the chicken?
Drain the chicken but reserve the marinade to use later for steaming the vegetables.
How many ingredients are required for this recipe?
The recipe requires 12 specific ingredients.
What gives the stir fry its 'zesty' flavor?
The 'zesty' flavor comes from the marinade blend of rice vinegar, garlic, and soy sauce.
Are there green onions in this recipe?
Yes, 2 chopped green onions are used in the marinade.
How do I know when the pea pods are finished cooking?
The pea pods are done when they are crisp-tender and have a vibrant green color.
What is the carbohydrate count per serving?
There are 6.25 grams of carbohydrates per serving.
How much fat is in this dish?
There are 3.75 grams of fat per serving.
Is this recipe considered a quick meal?
Yes, once the marinating is done, the dish can be prepared in about 20 minutes.
Is there a specific way to cut the broccoli?
The broccoli should be prepared as sliced flowerets and stems.
What is the amount of rice vinegar used?
The recipe uses 3 tablespoons of rice vinegar.
Is this recipe low in sodium?
The recipe is tagged as low sodium, especially when using the recommended low sodium soy sauce.