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Weekly Wellness Recipe: Savory Stir Fry
When time is tight, but you still want to enjoy a healthy, home-cooked meal, a stir fry is the perfect solution. This quick and flavorful stir fry combines your choice of protein with a colorful array of vegetables, all brought together with a savory sauce. Whether you prefer chicken, beef, tofu, or shrimp, this dish is versatile and can be easily adapted to suit your taste or dietary needs. It’s a great option for busy weeknights or even as a shareable dish at social gatherings.
Nutritional Benefits
Chicken or Beef: Both chicken and beef provide a high-quality source of protein, essential for muscle repair and growth. Chicken is leaner and lower in fat, making it a good choice for those watching their calorie intake. Beef, especially cuts like sirloin or flank steak, offers a rich supply of iron and vitamin B12, which are important for energy levels and overall health.
Broccoli: Broccoli is packed with vitamins C and K, as well as fiber and antioxidants. It’s known for its anti-inflammatory properties and its role in supporting heart health and digestion.
Bell Peppers: Bell peppers are rich in vitamins A and C, and they add a sweet, crisp texture to the stir fry. They are also a good source of antioxidants, which help protect your cells from damage.
Ginger and Garlic: These aromatic ingredients not only add depth of flavor but also have powerful anti-inflammatory and immune-boosting properties. Ginger aids digestion and can help reduce nausea, while garlic is known for its heart health benefits.
This stir fry not only tastes great but also provides a balanced mix of protein, healthy fats, and nutrient-rich vegetables, making it a nutritious and satisfying meal.
You can customize your stir fry by switching up the vegetables you use.
Flavorful Stir Fry with Customizable Proteins
Ingredients
For the Stir Fry
- 1 lb chicken breast or beef (sirloin or flank steak), thinly sliced
- 2 tablespoons olive oil or sesame oil
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 cup broccoli florets
- 1 carrot, julienned
- 2 garlic cloves, minced
- 1 tablespoon fresh ginger, minced
- 2 green onions, chopped
- 2 tablespoons soy sauce or tamari (for gluten-free)
- 1 tablespoon oyster sauce or hoisin sauce
- 1 tablespoon rice vinegar
- 1 teaspoon honey or maple syrup (optional, for sweetness)
Optional Garnishes
- Sesame seeds
- Fresh cilantro
- Red pepper flakes (for heat)
Instructions
- Prepare the Protein: If using chicken or beef, season with a pinch of salt and pepper. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add the chicken or beef and cook until browned and cooked through, about 5-7 minutes. Remove from the skillet and set aside.
- Cook the Vegetables: In the same skillet, add the remaining oil. Add the garlic and ginger, sautéing for about 1 minute until fragrant. Add the broccoli, bell peppers, and carrots. Stir-fry for about 4-5 minutes, or until the vegetables are tender-crisp.
- Combine and Sauce: Return the cooked chicken or beef to the skillet. Add the soy sauce, oyster or hoisin sauce, rice vinegar, and honey or maple syrup. Stir to coat the meat and vegetables in the sauce, cooking for an additional 2 minutes until everything is well combined and heated through.
- Serve: Garnish with sesame seeds, cilantro, and red pepper flakes, if desired. Serve over steamed rice, quinoa, or noodles.
Customization Tips
- Protein Swap: Replace chicken or beef with tofu, shrimp, or tempeh for a different protein option.
- Vegetable Variety: Feel free to add or substitute other vegetables like snow peas, zucchini, or mushrooms.
- Spice It Up: Adjust the heat level by adding more red pepper flakes or a dash of hot sauce.
Nutritional Information
*Per Serving (using chicken as the protein, without optional garnishes)*
- Calories: ~320
- Total Fat: 12g
- Saturated Fat: 2g
- Cholesterol: 75mg
- Sodium: 650mg
- Total Carbohydrates: 20g
- Dietary Fiber: 4g
- Sugars: 8g
- Protein: 30g
This stir fry is a balanced meal that provides a good mix of protein, healthy fats, and fiber, along with a variety of vitamins and minerals from the vegetables.
Enjoy a Versatile and Nutritious Stir Fry
This flavorful stir fry is not only quick and easy to prepare but also highly versatile, making it a perfect option for busy days or social gatherings. By customizing the protein and vegetables, you can tailor this dish to suit any dietary preference or taste. Whether you stick with the classic chicken or beef or explore other options like tofu or shrimp, this stir fry will be a hit at your table.
We encourage you to try this recipe and share how you customized it with different proteins or vegetables in the BioSource Nutra community. Your variations might inspire others to create their own unique versions of this delicious dish!
For more delicious recipes, check out these articles:
Weekly Wellness Recipe: Autumn Harvest Smoothie Bowl