Summery Hen Stir-Fry

[ad_1] <img width="800" height="502" src="https://blog.myfitnesspal.com/wp-content/uploads/2020/08/UACF-Chicken-Stir-Fry-Featured-1024x643.jpg" class="attachment-large size-large wp-post-image" alt="Summery Chicken Stir-Fry" decoding="async" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2020/08/UACF-Chicken-Stir-Fry-Featured-1024x643.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2020/08/UACF-Chicken-Stir-Fry-Featured-300x188.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2020/08/UACF-Chicken-Stir-Fry-Featured-768x482.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2020/08/UACF-Chicken-Stir-Fry-Featured-500x315.jpg 500w, https://blog.myfitnesspal.com/wp-content/uploads/2020/08/UACF-Chicken-Stir-Fry-Featured-752x472.jpg 752w, https://blog.myfitnesspal.com/wp-content/uploads/2020/08/UACF-Chicken-Stir-Fry-Featured-269x169.jpg 269w, https://blog.myfitnesspal.com/wp-content/uploads/2020/08/UACF-Chicken-Stir-Fry-Featured-444x280.jpg 444w, https://blog.myfitnesspal.com/wp-content/uploads/2020/08/UACF-Chicken-Stir-Fry-Featured-299x188.jpg 299w, https://blog.myfitnesspal.com/wp-content/uploads/2020/08/UACF-Chicken-Stir-Fry-Featured.jpg 1504w" sizes="(max-width: 800px) 100vw, 800px" /> Energetic time: 10 minutes Whole time: 25 minutes

This saucy stir-fry incorporates contemporary summer season squash, eggplant and peppers with a modest quantity of rooster. If you happen to 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 colour. Anthocyanins are an antioxidant that protects cells in your physique towards injury that causes illness.

Substances

2 tbsp canola oil, divided 1 lb (454g) boneless, skinless rooster breasts, minimize 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, minimize into strips 2/3 cup (159ml) unsalted rooster 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 rooster to the pan and sprinkle with salt; stir-fry till flippantly browned and cooked by means of, about 5 minutes. Take away rooster 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 rooster inventory, soy sauce and cornstarch. Add to vegetable combination; prepare dinner till thickened, about 2 minutes. Stir in rooster and inexperienced onions. Serve over rice.

Serves: 4 | Serving Dimension: about 1 1/2 cups stir-fry and 1/2 cup rice

Vitamin (per serving): Energy: 397; Whole 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