Lively time: 10 minutes Complete time: 25 minutes
This saucy stir-fry incorporates contemporary summer time squash, eggplant and peppers with a modest quantity of hen. When you 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 coloration. Anthocyanins are an antioxidant that protects cells in your physique in opposition to injury that causes illness.
Summery Hen Stir-Fry
Substances
- 2 tbsp canola oil, divided
- 1 lb (454g) boneless, skinless hen breasts, reduce 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 crimson bell pepper, reduce into strips
- 2/3 cup (159ml) unsalted hen inventory
- 3 tbsp (44ml) low-sodium soy sauce
- 1 tbsp cornstarch
- 1 cup (40g) inexperienced onions (inexperienced elements 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 hen to the pan and sprinkle with salt; stir-fry till evenly browned and cooked by means of, about 5 minutes. Take away hen 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 hen inventory, soy sauce and cornstarch. Add to vegetable combination; prepare dinner till thickened, about 2 minutes. Stir in hen and inexperienced onions. Serve over rice.
Serves: 4 | Serving Measurement: about 1 1/2 cups stir-fry and 1/2 cup rice
Diet (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
Diet Bonus: Potassium: 1087mg; Iron: 12%; Vitamin A: 13%; Vitamin C: 94%; Calcium: 8%
Initially revealed August 22, 2020; Up to date February 2026
The submit Summery Chicken Stir-Fry appeared first on MyFitnessPal Blog.
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