Chicken Vegetable Stir-Fry

Dairy Free
Health score
20%
Chicken Vegetable Stir-Fry
45 min.
4
335kcal

Suggestions


Are you looking for a quick and delicious meal that’s both satisfying and healthy? Look no further than this Chicken Vegetable Stir-Fry! Ready in just 45 minutes, this dish is perfect for lunch or dinner, serving up to four people with a delightful blend of flavors and textures.

This stir-fry is not only dairy-free but also packed with nutrients, making it a great choice for anyone looking to enjoy a wholesome meal without compromising on taste. The star of the show is tender chicken breast, marinated to perfection and stir-fried with a colorful array of fresh vegetables, including crunchy napa cabbage and earthy black mushrooms.

With a savory sauce that combines the richness of dark sesame oil, the umami of fermented black beans, and a hint of sweetness from sugar, every bite is a burst of flavor. Plus, the dish is low in calories at just 335 kcal per serving, allowing you to indulge without the guilt!

Whether you’re a busy professional or a home cook looking to impress, this Chicken Vegetable Stir-Fry is a fantastic option. Grab your wok, and let’s get cooking!

Ingredients

  •  chicken breast halves cut into 1/2-inch-thick strips
  • tablespoons cornstarch divided
  • 0.3 cup sesame oil dark divided
  • tablespoon sherry dry
  •  garlic clove minced
  • 1.5 tablespoons fermented black beans 
  •  mushrooms dried black
  • cups napa cabbage shredded
  • large onion chopped
  • tablespoon oyster sauce 
  • 0.3 cup soya sauce divided
  • teaspoon sugar 
  • cup water hot
  • tablespoons water 

Equipment

  • frying pan
  • wok

Directions

  1. Soak mushrooms in 1 cup hot water 15 minutes; drain, reserving 1/4 cup liquid. Chop mushrooms; set aside. Toss chicken with 1 tablespoon cornstarch and 2 tablespoons soy sauce; set aside.
  2. Mash together remaining 2 tablespoons soy sauce, reserved liquid, black beans, and next 3 ingredients; set aside.
  3. Heat 2 tablespoons oil in a skillet or wok over medium-high heat 2 minutes.
  4. Add chicken, and stir-fry 5 minutes.
  5. Remove from skillet, and set aside.
  6. Heat remaining 2 tablespoons oil in skillet over medium-high heat 2 minutes.
  7. Add onion, and stir-fry 1 minute and 30 seconds; add garlic, and stir-fry 30 seconds.
  8. Add mushrooms, and stir-fry 1 minute.
  9. Add chicken and cabbage, and stir-fry 30 seconds.
  10. Stir together remaining 1 tablespoon cornstarch and 2 tablespoons water until smooth.
  11. Add cornstarch mixture and bean mixture to skillet; bring to a boil. Boil 1 minute.

Nutrition Facts

Calories335kcal
Protein35.22%
Fat46.82%
Carbs17.96%

Properties

Glycemic Index
55.27
Glycemic Load
2.61
Inflammation Score
-7
Nutrition Score
22.208696012912%

Flavonoids

Catechin
0.03mg
Epicatechin
0.02mg
Hesperetin
0.01mg
Naringenin
0.01mg
Apigenin
0.02mg
Luteolin
0.03mg
Isorhamnetin
1.88mg
Kaempferol
0.36mg
Myricetin
0.07mg
Quercetin
7.65mg

Nutrients percent of daily need

Calories:335.05kcal
16.75%
Fat:17.52g
26.96%
Saturated Fat:2.73g
17.06%
Carbohydrates:15.13g
5.04%
Net Carbohydrates:12.2g
4.44%
Sugar:5.08g
5.64%
Cholesterol:72.32mg
24.11%
Sodium:1081.03mg
47%
Alcohol:0.39g
100%
Alcohol %:0.12%
100%
Protein:29.66g
59.31%
Vitamin B3:13.66mg
68.3%
Vitamin B6:1.23mg
61.34%
Selenium:39.54µg
56.49%
Vitamin K:51.18µg
48.74%
Vitamin C:35.8mg
43.4%
Phosphorus:321.77mg
32.18%
Folate:108.47µg
27.12%
Potassium:849.76mg
24.28%
Vitamin B5:2.14mg
21.41%
Manganese:0.4mg
19.88%
Vitamin B2:0.29mg
17.09%
Magnesium:57.27mg
14.32%
Fiber:2.93g
11.71%
Calcium:113.26mg
11.33%
Vitamin B1:0.16mg
10.9%
Copper:0.19mg
9.67%
Vitamin A:397.3IU
7.95%
Zinc:1.18mg
7.89%
Iron:1.42mg
7.88%
Vitamin B12:0.25µg
4.21%
Vitamin E:0.55mg
3.69%
Vitamin D:0.15µg
1.02%
Source:My Recipes