Here’s a complete recipe breakdown for the dish in the image:
Chicken and Vegetable Stir-Fry with Ric
Introduction
Chicken and vegetable stir-fry is a classic, nutritious dish loved worldwide. It combines tender, juicy chicken with crisp vegetables, all tossed in a flavorful sauce. Served with rice, it provides a balanced meal rich in proteins, vitamins, and carbohydrates. This dish is perfect for a quick weeknight dinner or meal prep for a busy schedule.
History
Stir-frying originated in China over 2,000 years ago and has become a cornerstone of Asian cuisine. Traditionally, it was a method used to cook food quickly over high heat, preserving the nutrients and flavors of the ingredients. The technique spread globally, evolving with different cultures adding their own unique twists.
Benefits of Chicken and Vegetable Stir-Fry
- High in Protein: Chicken provides lean protein, essential for muscle building and repair.
- Rich in Fiber and Vitamins: Vegetables like broccoli, carrots, and onions supply fiber, vitamins A, C, and K.
- Low in Calories: Stir-frying uses minimal oil, making it a healthier cooking option.
- Quick and Easy to Prepare: Takes less than 30 minutes to cook, making it perfect for busy lifestyles.
Ingredients
For the Stir-Fry:
- 2 boneless, skinless chicken breasts, diced
- 1 cup broccoli florets
- 1 carrot, sliced
- ½ red onion, chopped
- 1 clove garlic, minced
- 1 tablespoon ginger, minced
- 2 tablespoons soy sauce
- 1 tablespoon oyster sauce (optional)
- 1 teaspoon sesame oil
- 1 tablespoon olive oil
- Salt and black pepper to taste
For the Rice:
- 1 cup jasmine or basmati rice
- 2 cups water
- ½ teaspoon salt
Instructions
Step 1: Cook the Rice
- Rinse the rice under cold water until the water runs clear.
- In a pot, bring 2 cups of water to a boil.
- Add the rice and salt, then reduce the heat to low. Cover and simmer for 15 minutes until the water is absorbed.
- Remove from heat and let it sit covered for 5 minutes. Fluff with a fork before serving.
Step 2: Prepare the Stir-Fry
- Heat olive oil in a large pan or wok over medium-high heat.
- Add the diced chicken and cook until golden brown and fully cooked (about 5-7 minutes). Remove from the pan and set aside.
- In the same pan, add the minced garlic and ginger. Stir-fry for 30 seconds until fragrant.
- Add the sliced carrots, red onion, and broccoli. Stir-fry for 3-4 minutes until slightly tender but still crisp.
- Return the cooked chicken to the pan.
- Pour in the soy sauce, oyster sauce, and sesame oil. Stir well to coat all ingredients evenly. Cook for another 2 minutes.
Step 3: Serve
- Plate the rice and top it with the stir-fried chicken and vegetables.
- Garnish with sesame seeds or chopped green onions if desired.
Nutritional Information (Per Serving)
- Calories: ~350 kcal
- Protein: ~30g
- Carbohydrates: ~45g
- Fats: ~10g
- Fiber: ~5g
Who Loves This Dish?
This dish is popular among:
- Fitness Enthusiasts: Due to its high protein and balanced nutrients.
- Busy Professionals: Quick and easy to prepare.
- Families: Kid-friendly and packed with essential nutrients.
- Health-conscious Individuals: Low in fat and high in fiber.
Conclusion
Chicken and vegetable stir-fry with rice is a wholesome, delicious meal that is easy to make and packed with nutrition. Whether you’re cooking for yourself or your family, this dish offers a perfect balance of flavor and health benefits. Try it out and enjoy a homemade, restaurant-quality meal
