Low-Fat Grilled Chicken and Vegetable Stir-Fry Recipe
Eating healthily doesn't mean sacrificing flavor. This low-fat grilled chicken and vegetable stir-fry is a delicious and nutritious option for those looking to maintain their health and fitness goals. Packed with lean protein and a variety of colorful vegetables, this recipe is quick, easy, and satisfying.
Ingredients:
For the Marinade:2 boneless, skinless chicken breasts, sliced into thin strips2 tablespoons low-sodium soy sauce
1 tablespoon rice vinegar
1 teaspoon minced garlic
1 teaspoon minced ginger
1 teaspoon honey or maple syrup (optional for a touch of sweetness)
Pinch of black pepper
For the Stir-Fry:2 cups mixed vegetables (bell peppers, broccoli florets, carrots, snap peas, etc.), sliced
1 small onion, thinly sliced
1 tablespoon olive oil
For the Sauce:2 tablespoons low-sodium soy sauce
1 tablespoon hoisin sauce
1 teaspoon cornstarch (for thickening)
2 tablespoons water
Instructions:
Marinate the Chicken: In a bowl, combine the soy sauce, rice vinegar, minced garlic, minced ginger, honey or maple syrup (if using), and black pepper. Add the sliced chicken and toss to coat. Allow the chicken to marinate for at least 15-20 minutes while you prepare the vegetables.Prepare the Vegetables: Wash and slice the mixed vegetables of your choice. Thinly slice the onion.
Make the Sauce: In a small bowl, whisk together the soy sauce, hoisin sauce, cornstarch, and water until the cornstarch is fully dissolved. Set aside.
Cook the Chicken: Preheat a grill pan or non-stick skillet over medium-high heat. Once hot, add the marinated chicken slices. Cook for about 3-4 minutes on each side, or until the chicken is fully cooked and has a nice grilled texture. Remove the chicken from the pan and set aside.
Stir-Fry the Vegetables: In the same pan, add the olive oil. Add the sliced onion and stir-fry for 1-2 minutes until it becomes slightly translucent. Add the sliced mixed vegetables and stir-fry for an additional 3-4 minutes, or until the vegetables are tender-crisp.
Combine Everything: Return the cooked chicken to the pan with the vegetables. Give the sauce a quick whisk and pour it over the chicken and vegetables. Stir-fry for another 1-2 minutes, allowing the sauce to coat everything evenly and thicken slightly.
Serve: Transfer the grilled chicken and vegetable stir-fry to serving plates. Serve it over a bed of cooked brown rice or whole-grain noodles for a complete and balanced meal.
