Healthy Heart Stir-Fried Chicken
A healthy, flavorful stir-fry featuring tender chicken and crunchy vegetables in a savory sauce, perfect for quick, nutritious weeknight dinners and those seeking light, balanced meals.
Ingredients
- 2 Tbsp. oil ⓘ
- 3 chicken breasts, skinned and thinly sliced ⓘ
- 1 small onion, thinly sliced ⓘ
- 1 carrot, thinly sliced ⓘ
- 1 green pepper, thinly sliced ⓘ
- 1/2 c. celery, sliced diagonally ⓘ
- 1 c. sliced water chestnuts ⓘ
- 2 c. chicken broth ⓘ
- 2 Tbsp. soy sauce ⓘ
- 1 tsp. sugar ⓘ
- 2 Tbsp. cornstarch ⓘ
- 1/4 c. cold water ⓘ
Instructions
- Heat oil in a heavy skillet or wok.
- Stir-fry sliced chicken for 2 to 3 minutes until lightly browned.
- Add sliced onion, carrot, green pepper, and celery; stir-fry for 3 minutes.
- Add sliced water chestnuts, chicken broth, and soy sauce; cook for 3 minutes.
- Blend sugar, cornstarch, and cold water to make a slurry.
- Add the slurry to the skillet and stir until the sauce thickens.
- Serve the stir-fry over rice.
Tips & Substitutions
For a healthier option, consider using olive oil instead of regular cooking oil. You can substitute chicken breasts with lean turkey or tofu for a variation. If you prefer more crunch, add snap peas or broccoli. To enhance flavor, marinate the chicken in soy sauce and ginger before cooking. This dish can be customized to include other vegetables from your fridge, similar to other Chinese recipes.
Serving Suggestions
Serve the stir-fried chicken over steamed rice or quinoa for a complete meal. It pairs beautifully with a side of sautéed green beans or a fresh salad. For added flavor, sprinkle with sesame seeds or chopped green onions before serving. This dish can also be enjoyed alongside Suriname Nasi (Fried Rice) for a delightful twist.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm in a skillet over medium heat, adding a splash of water to prevent sticking. You can also microwave in short intervals, stirring occasionally, until heated through. Ensure it's steaming hot before serving again.
Nutrition & Diet Analysis (per serving)
Each serving of Healthy Heart Stir-Fried Chicken contains roughly 393 calories, with 13g protein, 57g carbohydrates, and 15g fat. It is an excellent source of vitamin C (49% of the Daily Value), dietary fiber (37% of the Daily Value), and vitamin A (31% of the Daily Value), and a good source of potassium and iron. Note that it is relatively high in sodium, at 1364mg per serving (59% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen chicken for this recipe?
Yes, you can use frozen chicken, but it's best to thaw it completely before slicing and cooking. For quicker preparation, you could also use pre-cooked chicken strips, adjusting the cooking time accordingly. Just ensure they are heated through before serving.
What can I substitute for chicken broth?
If you don't have chicken broth, vegetable broth works well as a substitute, maintaining the flavor of the dish. You can also use water with a little soy sauce for added depth. For a richer taste, consider using homemade broth if available.
How can I make this dish gluten-free?
To make this stir-fry gluten-free, simply replace the soy sauce with a gluten-free version or tamari. Ensure that the chicken broth you use is also gluten-free. Most of the ingredients in this recipe can easily be found in gluten-free alternatives.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).