This easy-to-make stir fry is a delicious combination of chicken, mushrooms and vegetables, with a hint of garlic and ginger.
healthy Chicken and Mushroom Stir Fry recipe along with the ingredients, method of preparation, approximate number of calories, and some health benefits:
**Ingredients:**
- 1 pound (450g) boneless, skinless chicken breast, thinly sliced
- 8 ounces (225g) mushrooms, sliced
- 1 red bell pepper, thinly sliced
- 1 yellow bell pepper, thinly sliced
- 1 onion, thinly sliced
- 2 cloves garlic, minced
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon olive oil
- 1 teaspoon sesame oil
- 1 teaspoon grated fresh ginger
- 1/2 teaspoon red pepper flakes (adjust to taste)
- Salt and pepper to taste
- Chopped green onions and sesame seeds for garnish (optional)
**Method of Preparation:**
1. In a small bowl, combine the soy sauce, sesame oil, grated ginger, and red pepper flakes. Set aside.
2. Heat the olive oil in a large skillet or wok over medium-high heat.
3. Add the sliced chicken and cook until it's no longer pink and slightly browned. Remove the chicken from the skillet and set aside.
4. In the same skillet, add a bit more olive oil if needed, and then add the minced garlic and sliced onion. Cook until they become fragrant and the onion turns translucent.
5. Add the sliced mushrooms and cook until they release their moisture and start to brown.
6. Return the cooked chicken to the skillet and add the sliced bell peppers. Stir-fry for a few more minutes until the peppers are tender but still crisp.
7. Pour the sauce mixture over the chicken and vegetables. Stir-fry for an additional minute or two to heat the sauce thoroughly.
8. Season with salt and pepper to taste.
9. Serve hot, garnished with chopped green onions and sesame seeds if desired.
**Approximate Calories:**
This recipe contains approximately 250-300 calories per serving, but this can vary depending on portion size and specific ingredients used.
**Health Benefits:**
1. **Lean Protein:** Chicken is a good source of lean protein, which is essential for muscle growth and repair.
2. **Vegetable Nutrients:** Bell peppers and mushrooms provide vitamins, minerals, and antioxidants that support overall health.
3. **Low in Saturated Fat:** This stir fry uses minimal oil, making it low in saturated fat and heart-healthy.
4. **Low in Sodium:** Using low-sodium soy sauce reduces the sodium content, which is beneficial for those watching their salt intake.
5. **Digestive Aid:** Ginger is known for its potential digestive benefits and anti-inflammatory properties.
Remember to adjust the recipe to your dietary needs and preferences, and always consult with a healthcare professional for personalized dietary advice. Enjoy your healthy Chicken and Mushroom Stir Fry!