Wednesday, January 9, 2013

Healthy Chicken & Vegetable Stir Fry

 I don't know about anybody else, but as for me, I need a total makeover on my health after the holidays.  I am talking major.  For me, the bad holiday eating seems to start somewhere about mid October.  I can go the whole year without purchasing one full sized candy bar, but those dang mini ones packaged in Halloween colors and images, just scream at me to pick them up...and consume them...a whole lot of them.  Then when Halloween finally comes to a close and those bags of candy are marked down 75%, it just seems like a waste of time and energy to pick up on my good health habits again, what with Thanksgiving being right around the corner and all.  So I don't.  I make it my goal to consume as many pumpkin, toffee, and chocolate chip filled desserts as possible.  Then as soon as Thanksgiving is all said and done, something wonderful happens...Hershey's candy cane kisses.  Three full bags, and a few holiday pounds later, its somehow January and I have some major bad habits to reform.  And that's where this delicious, simple, and very healthy chicken and vegetable stir fry comes in.  It is packed with vegetables and flavor and makes a super simple weeknight meal.  With less than 150 calories in a one cup serving, you can pair this with 1/2 cup of brown rice,  and you have yourself a satisfying meal for just about 225 calories.  It is perfect served along side fresh fruit, like cantaloupe or watermelon slices, and you will feel so healthy eating it that you just might not feel so guilty about consuming that entire carton of leftover peppermint ice cream hiding out in the back of your freezer.  Ahem...not that I did that or anything.

Chicken & Vegetable Stir Fry

4 teaspoons cornstarch
1 cup reduced sodium chicken broth
2 Tablespoons reduced sodium soy sauce
1 pound boneless skinless chicken breasts cut into strips
2 Tablespoons olive oil, divided
1 1/2 cups fresh cauliflower's
1 1/2 cups fresh broccoli florets
2 medium carrots, sliced
1 small onion, halved and sliced
1 small can water chestnuts
1 red pepper, sliced
1 garlic clove, minced
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 to 1/2 teaspoon crushed red pepper flakes (depending on your level of spice tolerance)
2 1/2 cups hot cooked rice

Combine the cornstarch, broth and soy sauce until smooth.  Set aside.

In a large nonstick skillet or wok, stir fry the chicken in 1 tablespoon of oil until no longer pink.  Remove from heat and keep warm (I never do anything to keep mine warm and it stays warm enough).

Stir fry the cauliflower, broccoli, carrots, onion, red pepper, and water chestnuts in remaining oil until crisp-tender.  Add the garlic, salt, pepper, and pepper flakes and cook one minute longer.

Stir cornstarch mixture and add to the pan.  Bring to a boil, cook and stir for 2 minutes or until thickened.  Add chicken and heat through.  Serve with rice.

Recipe Source:  Adapted slightly from Taste of Home


  1. Stir fry is my favorite go-to recipe when I want something light and simple :)

  2. Very nice dish! I really like this dish because it is healthy for my body and I think it's very delicious. I will cook this tomorrow for my breakfast. Anyway, you can also Know More Here some recipes and tips on cooking stir fry.


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