Heart Healthy Chicken Stir-Fry
A quick, heart-healthy chicken stir-fry with vegetables and rice, combining savory soy sauce and simple ingredients for a nutritious and satisfying meal.
Ingredients
Instructions
- Heat canola oil and margarine in a pan over medium heat; add chicken pieces and sprinkle with Lawry's seasoned salt to taste.
- Stir-fry the chicken until cooked through and browned.
- While the chicken is cooking, drain the liquid from each can of del monte peas and other vegetables, then place the vegetables in a microwave-safe casserole dish and heat in the microwave for 3 minutes.
- Drain the accumulated liquid from the vegetables after microwaving.
- Add the heated vegetables to the cooked rice.
- Serve the cooked chicken over the vegetable and rice mixture.
- Add soy sauce to taste before serving.
Tips & Substitutions
For a healthier twist, consider using low-sodium soy sauce and adding more colorful vegetables like bell peppers or broccoli. You can substitute the chicken with tofu for a vegetarian version or use shrimp for a quick seafood alternative. If you prefer extra flavor, marinate the chicken in soy sauce and garlic before cooking. This dish is versatile and can be customized to suit your taste.
Serving Suggestions
Serve the stir-fry hot, garnished with sesame seeds or chopped green onions for added flavor. This dish pairs wonderfully with a side of steamed edamame or a fresh salad, such as Shan Tung Salad, to complement the meal. For a heartier option, consider serving it with whole grain rice or quinoa for added fiber.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, use a microwave or a skillet over low heat, adding a splash of water or soy sauce to keep the rice moist. Be careful not to overcook when reheating to maintain the texture of the chicken and vegetables.
Nutrition & Diet Analysis (per serving)
Each serving of Heart Healthy Chicken Stir-Fry contains roughly 26 calories, with 0g protein, 1g carbohydrates, and 2g fat. Note that it is relatively high in sodium, at 602mg per serving (26% 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 peas instead of canned?
Yes, frozen peas are a great alternative and can be added directly to the pan without thawing. They will cook quickly and add a fresh taste to your stir-fry. Just be sure to adjust the cooking time slightly to ensure they are heated through.
What can I add for extra flavor?
For added depth of flavor, consider including minced garlic and ginger while stir-frying the chicken. You can also drizzle in a bit of sesame oil at the end for a nutty aroma. If you enjoy a bit of heat, add some red pepper flakes or sriracha to spice things up.
Is this recipe suitable for meal prep?
Absolutely! This chicken stir-fry is perfect for meal prep. Cook a larger batch and divide it into individual portions. It reheats well and maintains its flavor. Just be sure to store the rice and chicken separately from the vegetables to keep everything fresh.
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).