Summery Chicken Stir-Fry Leave a comment

Energetic time: 10 minutes Complete time: 25 minutes

This saucy stir-fry incorporates contemporary summer season squash, eggplant and peppers with a modest quantity of rooster. If you happen to don’t have a wok, use a big skillet that gives loads of room so that you can stir and toss the meals.

This recipe makes use of eggplant, the pores and skin of which comprises anthocyanins, giving it a deep purple colour. Anthocyanins are an antioxidant that protects cells in your physique in opposition to harm that causes illness.

Summery Rooster Stir-Fry

Substances

• 2 tbsp canola oil, divided
• 1 lb (454g) boneless, skinless rooster breasts, lower into bite-sized items
• 1/4 tsp kosher salt
• 2 2/3 cups (227g) eggplant, cubed
• 2 medium yellow squash, halved lengthwise and thinly sliced
• 1 medium pink bell pepper, lower into strips
• 2/3 cup (159ml) unsalted rooster inventory
• 3 tbsp (44ml) low-sodium soy sauce
• 1 tbsp cornstarch
• 1 cup (40g) inexperienced onions (inexperienced components solely), sliced
• 2 cups (350g) cooked brown rice

Instructions

Warmth a big wok or skillet over excessive warmth. Add 1 tablespoon of oil to the pan and swirl to coat. Add rooster to the pan and sprinkle with salt; stir-fry till flippantly browned and cooked via, about 5 minutes. Take away rooster from the pan.

Add remaining 1 tablespoon oil to the pan and swirl to coat. Add eggplant, squash and bell pepper; stir-fry till crisp-tender, 7–8 minutes.

In a small bowl, whisk collectively rooster inventory, soy sauce and cornstarch. Add to vegetable combination; prepare dinner till thickened, about 2 minutes. Stir in rooster and inexperienced onions. Serve over rice.

Serves: 4 | Serving Measurement: about 1 1/2 cups stir-fry and 1/2 cup rice 

Vitamin (per serving): Energy: 397; Complete Fats: 12g; Saturated Fats: 2g; Monounsaturated Fats: 6g; Polyunsaturated Fats: 3g; Ldl cholesterol: 83mg; Sodium: 714mg; Carbohydrate: 41g; Dietary Fiber: 7g; Sugar: 9g; Protein 32g

Vitamin Bonus: Potassium: 1087mg; Iron: 12%; Vitamin A: 13%; Vitamin C: 94%; Calcium: 8%

Initially printed August 22, 2020; Up to date February 2026

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