Stir-Fried Broccoli and Carrots with Chicken

Stir-Fried Broccoli and Carrots with Chicken: A Simple, Healthy Meal

Stir-fried broccoli and carrots with chicken is a flavorful and nutritious dish that’s perfect for busy weeknights. This recipe combines tender chicken with crisp broccoli and sweet carrots in a savory sauce, delivering a balanced meal that’s quick to prepare and packed with nutrients. Whether you’re a seasoned cook or just getting started in the kitchen, this dish is simple to make and adaptable to suit your tastes.

Why You’ll Love This Recipe

• Quick and Easy: This meal can be ready in about 30 minutes, making it an excellent option for a fast, wholesome dinner.
• Nutritious: Broccoli and carrots provide a good dose of vitamins and fiber, while chicken adds lean protein.
• Customizable: You can easily adjust the sauce or add other vegetables to make it your own.

Ingredients

For the Stir-Fry:

• 1 lb (450g) boneless, skinless chicken breast or thighs, cut into thin strips
• 2 cups broccoli florets
• 1 cup carrots, thinly sliced into matchsticks or rounds
• 2 tablespoons vegetable oil (such as canola or peanut oil)
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, minced (optional, for extra flavor)
• Salt and pepper to taste

For the Sauce:

• 1/4 cup soy sauce (or low-sodium soy sauce)
• 2 tablespoons oyster sauce (adds richness, but you can substitute with extra soy sauce if needed)
• 1 tablespoon rice vinegar or apple cider vinegar
• 1 tablespoon honey or brown sugar (for a touch of sweetness)
• 1 teaspoon cornstarch mixed with 2 tablespoons water (for thickening)

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Instructions

1. Prepare the Sauce:

• In a small bowl, whisk together the soy sauce, oyster sauce, vinegar, and honey. In a separate small bowl, mix the cornstarch with water to make a slurry, then set both aside.

2. Cook the Chicken:

• Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Add the chicken strips, seasoning lightly with salt and pepper. Stir-fry until the chicken is browned and cooked through, about 5-7 minutes. Remove the chicken from the skillet and set aside.

3. Stir-Fry the Vegetables:

• In the same skillet, add the remaining tablespoon of oil. Add the garlic and ginger (if using), cooking for about 30 seconds until fragrant. Then, add the broccoli and carrots. Stir-fry for 3-4 minutes until the vegetables are just tender but still crisp.

4. Combine the Chicken and Sauce:

• Return the chicken to the skillet, along with any juices. Pour in the prepared sauce, stirring to coat all the ingredients. Add the cornstarch slurry and cook for another 2-3 minutes, allowing the sauce to thicken and the flavors to meld.

5. Serve:

• Serve the stir-fried chicken, broccoli, and carrots over steamed rice or noodles for a complete meal.

Tips for Success

• Cut Ingredients Evenly: Ensure the chicken and vegetables are cut into similar sizes for even cooking.
• Use High Heat: Stir-frying at high heat ensures a quick cooking process and keeps the vegetables crisp.
• Don’t Overcrowd the Pan: Cook the chicken in batches if necessary to avoid steaming.

Variations

• Add More Vegetables: Incorporate bell peppers, snap peas, or mushrooms for more variety.
• Spicy Version: Add some crushed red pepper flakes or a drizzle of sriracha for heat.
• Change the Protein: Swap chicken for shrimp, beef, or tofu to suit your preference.

Nutritional Benefits

This stir-fry is not just delicious but also nutritious:

• Chicken is a great source of lean protein, which helps with muscle maintenance and keeps you full longer.
• Broccoli is rich in vitamins C and K, fiber, and antioxidants that support overall health.
• Carrots provide beta-carotene, which converts to vitamin A in the body, essential for eye health.

Conclusion

Stir-fried broccoli and carrots with chicken is a versatile and healthy dish that’s perfect for anyone looking for a quick, tasty, and balanced meal. With just a few ingredients, you can enjoy a restaurant-quality stir-fry at home, customizable to your preferences. Whether served over rice, noodles, or enjoyed on its own, this dish is sure to become a regular in your meal rotation.