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This vibrant and flavorful Stir-Fried Broccoli and Carrots with Chicken dish is not only quick to prepare but also packed with nutrients. It’s an excellent choice for a weeknight dinner or a meal prep option, combining lean protein, fresh vegetables, and a delicious sauce for a well-rounded dish. Enjoy it over steamed rice or noodles for a complete meal that satisfies your cravings while keeping things healthy!
Nutritional Benefits
Broccoli is a powerhouse of vitamins and minerals, especially vitamin C, vitamin K, and dietary fiber, contributing to overall health. Carrots add a touch of sweetness and are rich in beta-carotene, which promotes good vision. The chicken provides lean protein, essential for muscle repair and overall health. This meal is low in fat and high in nutrients, making it a guilt-free option.
Ingredients
For the Chicken:
- 1 chicken fillet, finely chopped
- 1 tablespoon soy sauce
- 1 tablespoon corn starch
- 1/2 teaspoon black pepper
For Stir-Frying:
- 2 tablespoons vegetable oil
- 1 teaspoon sesame oil
- 1/2 cup chicken broth or water
- 1 teaspoon sugar
Optional:
- Sesame seeds
- Green onions, chopped
- Cooked rice
Equipment
- Large frying pan or wok
- Mixing bowls
- Measuring spoons and measuring cups
Cooking Tips
- Marinate for Flavor: Allow the chicken to marinate for at least 10 minutes to enhance its flavor and tenderness.
- High Heat Cooking: Stir-frying is best done over high heat to achieve that characteristic sear and keep the vegetables crisp.
- Veggie Variations: Feel free to add other vegetables like bell peppers, snap peas, or mushrooms based on your preference or what you have on hand.
Instructions
1. Marinate the Chicken
In a mixing bowl, combine the chopped chicken with soy sauce, corn starch, and black pepper. Allow the mixture to marinate for at least 10 minutes while you prepare the other ingredients.
2. Prepare the Sauce
In a small bowl, mix together soy sauce, oyster sauce (if using), hoisin sauce (if using), sesame oil, chicken broth, and sugar. Set aside for later use.
3. Cook the Chicken
Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium heat. Add the marinated chicken and cook for 3-4 minutes, or until nearly cooked through and lightly browned. Remove the chicken from the pan and set aside.
4. Stir-Fry the Vegetables
In the same pan, add the remaining tablespoon of oil. Sauté chopped garlic and ginger for about 30 seconds, until fragrant. Add broccoli florets and carrots, then stir-fry for 4-5 minutes, or until the vegetables are tender yet still crisp.
5. Combine and Cook
Return the cooked chicken to the pan. Pour the prepared sauce over the chicken and vegetables. Stir to combine and cook for an additional 2-3 minutes, allowing the sauce to thicken slightly and evenly coat the ingredients.
6. Garnish and Serve
Garnish with sesame seeds and chopped green onions if desired. Serve hot over steamed or fried rice for a satisfying meal.
Serving Suggestions
This stir-fry pairs wonderfully with various side dishes. Serve it with steamed jasmine rice or fried rice for a filling option. You can also enjoy it with whole grain noodles for an additional twist.
Storage Tips
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm it in the microwave or on the stovetop until heated through. If you have extra rice or noodles, you can toss them in for a quick second meal!
Conclusion
Stir-Fried Broccoli and Carrots with Chicken is a deliciously easy meal that combines the health benefits of fresh vegetables with lean protein. The quick preparation and cooking time make it ideal for busy nights, and the ability to customize it with different vegetables keeps it exciting. Try this recipe today and enjoy a nutritious and satisfying dish that the whole family will love!
