Cooking dinner at home during the week doesn’t have to be complicated. Try this chicken stir-fry recipe from the MGH Be Fit program. Short on time? Fill up a container with already cut veggies from your grocery store salad bar. Or keep frozen vegetables, such as broccoli, on hand to use in a pinch. Substitute tofu for the chicken for a meatless option.
In a medium bowl, combine soy sauce, brown sugar, and ginger. Add chicken to the soy sauce mixture; set aside.
Heat 1 tbsp oil in a large sauté pan over medium-high heat; add chicken breasts. Cook 4-6 minutes per side (until each side in browned). Remove the cooked chicken and set aside.
Wipe out the inside of your pan with a paper towel to remove any overly browned bites. Add 1 tbsp oil and then add the remaining vegetables (except peas) to the pan, including the garlic.
Stir vegetables occasionally until they are tender- crisp; add the peas and cook until warmed through. Cut the cooked chicken into strips and add to the vegetables; stir to combine.
Serve with 1 cup cooked rice per person.
Yield: 4 servings
Nutrition Information per Serving:
Calories: 455 • Protein: 32g • Sodium: 400mg • Carbohydrate: 49g • Fiber: 5g
Fat: 14g • Sat fat: 2g