Stir-fry with chicken, bean sprouts, and vegetables

Stir-fry with chicken, bean sprouts, and vegetables - a quick delicacy, full of color and flavor!

Preparation time: 10 minutes
Cooking time: 10 minutes
Total time: 20 minutes
Servings: 2

Who doesn't love a dish that is not only delicious but also quick to prepare? This stir-fry with chicken, bean sprouts, and vegetables is perfect for those days when you want to eat healthy but don't have much time. Packed with nutrients and vibrant colors, this dish is an excellent choice for lunch or dinner.

The history of stir-frying is fascinating, with origins in traditional cooking methods that highlight fresh ingredients and focus on quick cooking techniques. This cooking style has become popular due to its efficiency and the intense flavor it brings to the combined ingredients. Whether it's a quick meal after a long day at work or a dinner with friends, stir-fry is always an inspired choice.

Ingredients:

- 1/2 chicken breast, skinless and boneless, diced
- 1 medium carrot, sliced
- 1/3 zucchini, cut lengthwise into 2, then sliced
- 70 grams broccoli, broken into florets
- 40 grams bean sprouts
- 2 cloves of garlic, finely chopped
- 1/2 tablespoon olive oil (or coconut oil)
- 1 tablespoon hot sauce (or chili, to taste)
- 1/2 tablespoon soy sauce
- 1 green onion, sliced

Step-by-step instructions:

1. Preparing the ingredients: Start by preparing all the ingredients. Cutting the vegetables and chicken into equal sizes will ensure even cooking. Make sure the garlic is finely chopped to release its flavors.

2. Heating the wok: In a wok or large skillet, add the olive oil and heat it over medium heat. It is important for the oil to be well-heated to achieve a crispy texture for the ingredients.

3. Infusing the garlic: Add the chopped garlic to the hot oil. Cook it over low heat for 1-2 minutes, stirring constantly, until it becomes golden. Be careful not to burn it, as it can turn bitter.

4. Cooking the chicken: Add the chicken cubes to the wok. Increase the heat to medium-high and stir frequently to cook the chicken evenly. It should turn white without being fully cooked, which will take about 3-4 minutes.

5. Adding the vegetables: Add the carrot and zucchini to the wok. Continue to stir frequently to prevent the vegetables from burning. Cook them for 3-4 minutes, until they become slightly soft but still crunchy.

6. Including broccoli and bean sprouts: Add the broccoli florets and bean sprouts. These cook quickly, so you will only need to leave them in the wok for 1 minute, stirring constantly.

7. Finishing with the sauces: Take the hot sauce and soy sauce and pour them over the ingredients in the wok. Mix well to coat all the ingredients with the flavors of the sauces. Let it cook for another minute to combine the flavors.

8. Serving: Transfer the stir-fry to plates and garnish with sliced green onions. This detail not only enhances the appearance of the dish but also adds a fresh note of flavor.

Practical tips:

- Ingredient variations: You can experiment with other vegetables, such as bell peppers or spinach, according to your preferences. You can also substitute chicken with tofu for a vegetarian option.
- Hot sauce: If you prefer a milder flavor, adjust the amount of hot sauce or use a milder chili sauce.
- Serving: This stir-fry pairs wonderfully with rice or noodles, but can also be served alone as a light meal.
- Storage: If there are leftovers, the dish can be refrigerated for 1-2 days. Reheat it on the stove or in the microwave to restore its crispy texture.

Nutritional benefits:

This chicken stir-fry not only offers a delicious taste but also a range of nutritional benefits. Chicken is an excellent source of lean protein, while vegetables add essential fiber, vitamins, and minerals. Broccoli, for example, is rich in vitamin C, and carrots provide beta-carotene, important for eye health.

Calories:

A serving of this stir-fry contains approximately 300 calories, making it a healthy and filling option.

Frequently asked questions:

1. Can I use other types of meat? Yes, you can replace chicken with pork, beef, or even fish, depending on your preferences.
2. Is this stir-fry suitable for vegans? You can make a vegan version by replacing chicken with tofu or seitan and using sauces without animal-derived ingredients.
3. How can I make the dish spicier? Add more hot sauce or even freshly chopped chili for an extra kick.

Now that you have all the necessary information, all that's left is to get cooking! You'll discover how simple and enjoyable it can be to create a delicious meal at home. Bon appétit!