Chicken and Veggie Stir-Fry (Meal-Prep Friendly)
Chicken and veggie stir-fry is a delightful, healthy, and versatile dish that is perfect for meal prepping. Whether you’re aiming to save time during busy weekdays or simply enjoy a balanced and flavorful meal, this recipe will become a staple in your kitchen. Follow our comprehensive guide to create a stir-fry that’s as nutritious as it is delicious.
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Ingredients and Nutritional Benefits
Below is a detailed breakdown of the ingredients you’ll need:
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| Ingredient | Quantity | Nutritional Highlights |
|---|---|---|
| Boneless, skinless chicken breasts | 1 lb (450 g) | High in lean protein, low in fat |
| Red, yellow, and green bell peppers | 1 each | Rich in vitamin C, antioxidants, and dietary fiber |
| Broccoli florets | 2 cups | High in vitamin K, vitamin C, and fiber |
| Onion | 1 medium | Provides antioxidants and supports immunity |
| Cooked rice | As needed (for serving) | Great source of carbohydrates for sustained energy |
Marinade Ingredients
| Ingredient | Quantity | Purpose |
|---|---|---|
| Low-sodium soy sauce | ¼ cup | Provides a savory base flavor |
| Lemon/lime juice | 2 tbsp | Adds brightness and tenderizes chicken |
| Minced garlic | 1 tbsp | Enhances the aroma and flavor |
| Fresh ginger | 1 tbsp (optional) | Adds a subtle spicy note |
| Brown sugar/honey | 1 tbsp (optional) | Balances acidity with sweetness |
| Vegetable oil | 1 tbsp | Helps distribute marinade and prevents sticking |
| Cornstarch | 1 tsp | Thickens the sauce |
Step-by-Step Meal Prep Guide
1. Marinate the Chicken
Start by slicing the chicken into bite-sized pieces for even cooking. In a medium bowl, whisk together the marinade ingredients: soy sauce, citrus juice, garlic, ginger, sweetener (if desired), vegetable oil, and cornstarch. Toss the chicken in the marinade, ensuring every piece is well coated. Cover and refrigerate for at least 4 hours or, for best results, overnight.
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2. Prepare the Vegetables
Wash and slice the bell peppers into uniform strips. Cut the broccoli into bite-sized florets and slice the onion into thin wedges. Dry the vegetables thoroughly to prevent steaming during stir-frying. Store them separately in airtight containers or use one large container with dividers to keep everything organized.
3. Cook the Rice
Prepare a batch of your preferred rice variety—white, brown, or jasmine—and let it cool. Store it in a sealed container for easy serving during the week.
Cooking the Chicken and Veggie Stir-Fry
1. Heat the Pan
Heat a wok or large skillet over medium-high heat and add a tablespoon of oil. Swirl to coat the pan evenly.
2. Cook the Chicken
Remove the chicken from the marinade, discarding any excess liquid (unless boiling it for sauce). Stir-fry the chicken pieces until golden and cooked through, about 4–5 minutes. Transfer the chicken to a plate and set aside.
3. Stir-Fry the Vegetables
Add the vegetables to the hot pan. Stir-fry for 4–5 minutes, allowing them to become tender yet crisp. Avoid overcooking, as this can diminish the vibrant colors and textures.
4. Combine and Add Sauce
If you’d like a saucy stir-fry, prepare a fresh batch of soy-garlic sauce or boil the remaining marinade to make it safe for consumption. Pour the sauce over the chicken and vegetables, stirring well to coat. Cook for an additional 1–2 minutes until the sauce thickens and clings to the ingredients.
Serving Suggestions
Serve the chicken and veggie stir-fry over a bed of rice for a satisfying meal. To elevate the dish, garnish with sesame seeds, chopped green onions, or a squeeze of fresh lime juice. For added heat, sprinkle red chili flakes or drizzle with sriracha sauce.
Storage and Reheating Tips
- Storage: Divide the stir-fry into individual meal prep containers, keeping rice and stir-fry separate if possible. Refrigerate for up to 4 days.
- Reheating: Heat in the microwave or on the stovetop, adding a splash of water if necessary to loosen the sauce and retain moisture.
