Mona’s Family Favorites: This is my go-to weekday dinner and it takes only 25 minutes to prepare! My stir-fry is packed with “fresh from the farm” chicken, broccoli, peppers, and carrots (not to mention that it can be on your table in the amount of time spent waiting for takeout). For a full meal, serve over steamed white rice (100 calories per ½ cup) or, my preference, whole-grain brown rice (110 calories per ½ cup).

Chicken & Vegetable Stir-Fry
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Everyday Meals
Makes: 4 Dinner portions
Ingredients
  • 1 pound boneless, skinless chicken breasts
  • 2 tablespoons cornstarch, divided
  • 1 tablespoon sesame oil
  • 1 yellow onion, chopped
  • 1 red bell pepper, sliced
  • 1 cup thinly sliced carrots
  • 1 teaspoon minced garlic
  • 16 ounces frozen broccoli florets, thawed
  • 3 tablespoons soy sauce (can use reduced-sodium)
  • 2 teaspoons honey
  • ¼ teaspoon ground ginger
  • ¾ cup chicken broth
Directions
  1. Cut the chicken breasts into ¾-inch chunks, and then toss in 1 tablespoon of the cornstarch to lightly coat on all sides.
  2. Heat the sesame oil in a large skillet or wok over high heat. Add the coated chicken to the skillet, and sauté for 3 minutes, or until it begins to brown.
  3. Add the onion, bell pepper, carrots, and garlic to the skillet, and sauté for 3 minutes.
  4. Add the broccoli florets, and reduce the heat to medium.
  5. Whisk the soy sauce, honey, ginger, and the remaining 1 tablespoon of cornstarch into the chicken broth, and then stir into the skillet, stirring until the sauce begins to simmer and thicken.
  6. Sauté for an additional 3 minutes, or until the sauce is thick and the carrots are tender.
Perfect Portion Chicken & Vegetable Stir-Fry

HELPFUL TIP: Chopped fresh broccoli can be used in place of the frozen broccoli florets, but it should be boiled or steamed for 4 minutes, just until crisp-tender, before adding to the stir-fry.
Serving size: ⅔ cup Calories: 100