Chicken-Veggie Stir-Fry

Dairy Free
Health score
25%
Chicken-Veggie Stir-Fry
35 min.
4
257kcal

Suggestions


Are you looking for a quick and delicious meal that’s both satisfying and healthy? Look no further than this Chicken-Veggie Stir-Fry! Perfect for lunch or dinner, this dish is not only dairy-free but also packed with vibrant vegetables and lean protein, making it a fantastic choice for anyone seeking a nutritious meal without sacrificing flavor.

In just 35 minutes, you can whip up a colorful medley of tender chicken, crisp bell peppers, and fresh sugar snap peas, all tossed in a savory sauce that will tantalize your taste buds. The combination of olive oil, garlic, and a splash of cider vinegar brings a delightful depth of flavor, while the fresh oregano adds a fragrant touch that elevates the dish to new heights.

With only 257 calories per serving, this stir-fry is a guilt-free option that doesn’t compromise on taste. The balance of protein, healthy fats, and carbohydrates ensures that you’ll feel satisfied and energized after your meal. Whether you’re cooking for yourself or entertaining guests, this Chicken-Veggie Stir-Fry is sure to impress. So grab your skillet and get ready to enjoy a wholesome, homemade dish that’s as easy to make as it is delicious!

Ingredients

  • tablespoons flour all-purpose
  • 0.5 teaspoon salt 
  • 0.3 teaspoon pepper 
  • lb chicken breast boneless skinless cut into 1-inch pieces
  • tablespoons olive oil 
  •  onion red cut into wedges ( 1 1/2 cups)
  • 1.8 cups bell pepper yellow seeded coarsely chopped
  • cup sugar snap peas fresh
  • cloves garlic finely chopped
  • 0.5 cup chicken broth 
  • tablespoons apple cider vinegar 
  • teaspoon lemon pepper 
  • tablespoons oregano fresh chopped

Equipment

  • bowl
  • frying pan

Directions

  1. In medium bowl, mix flour, salt and pepper.
  2. Add chicken; toss until evenly coated.
  3. In 10-inch nonstick skillet, heat 1 tablespoon of the oil over medium-high heat until hot. Cook chicken in oil about 10 minutes, turning occasionally, until brown on outside and no longer pink in center.
  4. Remove chicken from skillet and keep warm.
  5. In same skillet, heat remaining 1 tablespoon oil until hot. Cook onion, bell pepper and peas in oil about 6 minutes, stirring occasionally, until crisp-tender.
  6. Add garlic; cook 30 seconds, stirring constantly. Return chicken to skillet. Stir in broth, vinegar and lemon pepper seasoning. Cook about 1 minute or until hot.
  7. Sprinkle with oregano.

Nutrition Facts

Calories257kcal
Protein41.51%
Fat36.36%
Carbs22.13%

Properties

Glycemic Index
60.25
Glycemic Load
2.92
Inflammation Score
-10
Nutrition Score
22.582173917605%

Flavonoids

Apigenin
0.01mg
Luteolin
0.68mg
Isorhamnetin
1.38mg
Kaempferol
0.19mg
Myricetin
0.18mg
Quercetin
6.29mg

Nutrients percent of daily need

Calories:257.46kcal
12.87%
Fat:10.38g
15.97%
Saturated Fat:1.71g
10.68%
Carbohydrates:14.22g
4.74%
Net Carbohydrates:11.17g
4.06%
Sugar:2.43g
2.7%
Cholesterol:73.16mg
24.39%
Sodium:536.19mg
23.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.68g
53.35%
Vitamin C:138.24mg
167.56%
Vitamin B3:13.01mg
65.03%
Selenium:38.55µg
55.06%
Vitamin B6:1.08mg
53.96%
Phosphorus:287.55mg
28.75%
Vitamin K:27.28µg
25.98%
Manganese:0.48mg
23.83%
Potassium:707.65mg
20.22%
Vitamin B5:2mg
20.03%
Iron:2.54mg
14.13%
Magnesium:55.63mg
13.91%
Folate:49.94µg
12.48%
Vitamin B2:0.21mg
12.27%
Vitamin B1:0.18mg
12.26%
Fiber:3.04g
12.18%
Vitamin E:1.8mg
12.02%
Vitamin A:477.93IU
9.56%
Copper:0.17mg
8.49%
Calcium:77.62mg
7.76%
Zinc:1.02mg
6.83%
Vitamin B12:0.23µg
3.88%