Active time: 10 minutes Total time: 25 minutes
This saucy stir-fry incorporates fresh summer squash, eggplant and peppers with a modest amount of chicken. If you don’t have a wok, use a large skillet that provides plenty of room for you to stir and toss the food.
This recipe makes use of eggplant, whose skin contains anthocyanins, which gives it the purple color. Anthocyanins are an antioxidant that protects cells in your body against damage that causes disease.
Summery Chicken Stir-Fry
Ingredients
- 2 tablespoons canola oil, divided
- 1 pound (454g) boneless, skinless chicken breasts, cut into bite-sized pieces
- 1/4 teaspoon kosher salt
- 2 2/3 cups (227g) eggplant, cubed
- 2 medium yellow squash, halved lengthwise and thinly sliced
- 1 medium red bell pepper, cut into strips
- 2/3 cup (159ml) unsalted chicken stock
- 3 tablespoons (44ml) low-sodium soy sauce
- 1 tablespoon cornstarch
- 1 cup (40g) green onions (green parts only), sliced
- 2 cups (350g) cooked brown rice
Directions
Heat a large wok or skillet over high heat. Add 1 tablespoon of oil to the pan and swirl to coat. Add chicken to the pan and sprinkle with salt; stir-fry until lightly browned and cooked through, about 5 minutes. Remove chicken from the pan.
Add remaining 1 tablespoon oil to the pan and swirl to coat. Add eggplant, squash and bell pepper; stir-fry until crisp-tender, 7–8 minutes.
In a small bowl, whisk together chicken stock, soy sauce and cornstarch. Add to vegetable mixture; cook until thickened, about 2 minutes. Stir in chicken and green onions. Serve over rice.
Serves: 4 | Serving Size: about 1 1/2 cups stir-fry and 1/2 cup rice
Nutrition (per serving): Calories: 414; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 85mg; Sodium: 565mg; Carbohydrate: 39g; Dietary Fiber: 9g; Sugar: 6g; Protein 39g
Nutrition Bonus: Potassium: 735mg; Iron: 10%; Vitamin A: 44%; Vitamin C: 103%; Calcium: 6%
Discover hundreds of healthy recipes — from high protein to low carb — via “Recipe Discovery” in the MyFitnessPal app.
