If you are looking for a delicious and healthy meal option, a low calorie chicken stir fry is an excellent choice. This dish is not only quick to prepare but also packed with flavor and nutrients. In this article, we will explore my go-to low calorie chicken stir fry dinner, including the ingredients, cooking method, and tips for making it even healthier. Whether you are following a specific diet or just trying to eat healthier, this recipe is sure to satisfy your taste buds while keeping the calorie count low.
Ingredients for a Low Calorie Chicken Stir Fry
The key to a successful chicken stir fry lies in choosing the right ingredients. Here is a list of the essential components for my low calorie chicken stir fry:
Protein
- Chicken breast: Skinless chicken breast is a lean source of protein, making it ideal for a low-calorie meal.
- Tofu: For a vegetarian option, substitute chicken with firm tofu, which is also low in calories and high in protein.
Vegetables
- Bell peppers: These add vibrant color and sweetness.
- Broccoli: A nutrient-dense vegetable that provides fiber and vitamins.
- Carrots: They add crunch and a hint of sweetness.
- Zucchini: A low-calorie vegetable that absorbs flavors well.
- Snow peas: They add a fresh, crisp texture to the dish.
Sauce and Seasoning
- Low-sodium soy sauce: This is a healthier alternative to regular soy sauce, reducing sodium intake.
- Garlic: Fresh minced garlic adds a wonderful aroma and flavor.
- Ginger: A small amount of grated ginger enhances the dish’s overall taste.
- Sesame oil: A little goes a long way in adding richness without many calories.
Cooking Method
Now that you have your ingredients ready, let’s dive into the cooking method for this quick and easy low calorie chicken stir fry.
Step-by-Step Instructions
- Prepare the ingredients: Start by cutting the chicken breast into bite-sized pieces. Chop all vegetables into uniform sizes for even cooking.
- Marinate the chicken: In a bowl, mix the chicken pieces with a tablespoon of low-sodium soy sauce, minced garlic, and grated ginger. Allow it to marinate for at least 15 minutes.
- Heat the pan: Use a large non-stick skillet or wok and heat it over medium-high heat. Add a teaspoon of sesame oil.
- Cook the chicken: Once the oil is hot, add the marinated chicken to the pan. Stir-fry for about 5-7 minutes, or until the chicken is cooked through and no longer pink.
- Add the vegetables: Toss in the bell peppers, broccoli, carrots, zucchini, and snow peas. Stir-fry for another 5 minutes until the vegetables are tender-crisp.
- Finish with sauce: Drizzle an additional tablespoon of low-sodium soy sauce over the stir fry and mix well. Cook for an additional minute.
- Serve hot: Remove from heat and serve immediately. You can enjoy it on its own or over a bed of brown rice or quinoa for added fiber.
Making It Even Healthier
While my go-to chicken stir fry is already low in calories, there are several ways to make it even healthier.
Substitutions and Additions
- Use more vegetables: Feel free to add more vegetables like spinach, kale, or cauliflower to increase the nutrient density.
- Reduce sodium: Opt for homemade sauces or reduced-sodium alternatives to keep sodium levels low.
- Incorporate healthy fats: Add a small handful of nuts or seeds for healthy fats and extra crunch.
- Whole grains: Serve the stir fry with whole grains like quinoa or brown rice instead of white rice to boost fiber intake.
Meal Prep Tips
- Batch cooking: Prepare a large batch of the stir fry and store it in the refrigerator for up to four days for easy meals throughout the week.
- Freezing: You can also freeze portions for a quick meal option on busy days.
- Prepped vegetables: Chop vegetables in advance and store them in airtight containers for quick access.
Conclusion
In summary, my go-to low calorie chicken stir fry is a flavorful and nutritious meal that can be prepared in a short amount of time. With simple ingredients and a straightforward cooking method, it caters to both taste and health. By incorporating a variety of vegetables and making strategic substitutions, you can create a dish that not only satisfies your cravings but also supports your dietary goals. Enjoy this recipe as a healthy dinner option that is versatile and easy to adapt to your taste preferences!