Looking for a delicious way to kick off the New Year with a healthy twist? Look no further! Our "New Year's Healthy Dish" is not only packed with vibrant vegetables and lean protein, but it also comes together in just 30 minutes! Imagine a colorful plate filled with tender chicken, crisp broccoli, and sweet bell peppers, all tossed in a savory soy sauce that will tantalize your taste buds. This dish is perfect for anyone wanting to start the year on a nutritious note without sacrificing flavor. Ready to impress your family and friends? Dive into this recipe and discover how easy it is to create a healthy masterpiece that will have everyone asking for seconds!
Ingredients
- 1 pound chicken breast, diced
- 1 tablespoon olive oil
- 2 cups broccoli florets
- 1 cup bell peppers, sliced
- 2 cloves garlic, minced
- 1 tablespoon soy sauce
- Salt and pepper to taste
Instructions
- Prepare all ingredients by washing and chopping vegetables. Dice chicken breast into uniform bite-sized pieces, ensuring they are roughly 1-inch cubes for even cooking.
- Heat olive oil in a large non-stick skillet or wok over medium-high heat. Allow the oil to become hot but not smoking, which takes approximately 1-2 minutes.
- Add minced garlic to the hot oil and sauté for 30 seconds, stirring continuously to prevent burning and release aromatic flavors.
- Add diced chicken breast to the skillet. Season with salt and pepper. Cook chicken for 5-6 minutes, stirring occasionally, until pieces are golden brown and cooked through with no pink interior.
- Introduce broccoli florets and sliced bell peppers to the skillet. Stir-fry vegetables with chicken for 3-4 minutes, maintaining medium-high heat to ensure vegetables remain crisp and vibrant.
- Drizzle soy sauce over the chicken and vegetable mixture, stirring to distribute the sauce evenly and enhance overall flavor profile.
- Continue cooking for an additional 2-3 minutes until vegetables are tender-crisp and chicken is fully cooked, with an internal temperature reaching 165°F (74°C).
- Remove from heat and let the dish rest for 1-2 minutes to allow flavors to meld together.
- Plate the dish, ensuring an even distribution of chicken and vegetables. Serve hot as a nutritious and balanced meal.
Tips
- Prep Ahead: To save time, chop your vegetables and dice the chicken breast ahead of time. Store them in the fridge until you're ready to cook.
- High Heat is Key: Make sure your oil is hot before adding the garlic and chicken. This helps to sear the chicken quickly, locking in moisture and flavor.
- Don’t Overcrowd the Pan: If you're making a larger batch, consider cooking in two batches. Overcrowding can lead to steaming rather than sautéing, which affects texture.
- Customize Your Veggies: Feel free to swap out the broccoli and bell peppers for your favorite vegetables or whatever you have on hand. Carrots, snap peas, or zucchini would work wonderfully!
- Check for Doneness: Always ensure the chicken reaches an internal temperature of 165°F (74°C) for safety. A meat thermometer can be a handy tool for this.
- Serve with a Side: For a complete meal, consider serving this dish over brown rice or quinoa for added fiber and nutrients.
- Garnish for Extra Flavor: A sprinkle of sesame seeds or sliced green onions can add a lovely finishing touch and extra flavor to your dish.
Nutrition Facts
Calories: 250kcal
Carbohydrates: 8g
Protein: 35g
Fat: 9g
Saturated Fat: 2g
Cholesterol: 95mg
