Lively time: 10 minutes Whole time: 25 minutes
This saucy stir-fry incorporates contemporary summer time squash, eggplant and peppers with a modest quantity of rooster. If you happen to don’t have a wok, use a big skillet that gives loads of room so that you can stir and toss the meals.
This recipe makes use of eggplant, the pores and skin of which comprises anthocyanins, giving it a deep purple coloration. Anthocyanins are an antioxidant that protects cells in your physique in opposition to harm that causes illness.
Summery Rooster Stir-Fry
Substances
- 2 tbsp canola oil, divided
- 1 lb (454g) boneless, skinless rooster breasts, reduce into bite-sized items
- 1/4 tsp kosher salt
- 2 2/3 cups (227g) eggplant, cubed
- 2 medium yellow squash, halved lengthwise and thinly sliced
- 1 medium purple bell pepper, reduce into strips
- 2/3 cup (159ml) unsalted rooster inventory
- 3 tbsp (44ml) low-sodium soy sauce
- 1 tbsp cornstarch
- 1 cup (40g) inexperienced onions (inexperienced elements solely), sliced
- 2 cups (350g) cooked brown rice
Instructions
Warmth a big wok or skillet over excessive warmth. Add 1 tablespoon of oil to the pan and swirl to coat. Add rooster to the pan and sprinkle with salt; stir-fry till flippantly browned and cooked by, about 5 minutes. Take away rooster from the pan.
Add remaining 1 tablespoon oil to the pan and swirl to coat. Add eggplant, squash and bell pepper; stir-fry till crisp-tender, 7–8 minutes.
In a small bowl, whisk collectively rooster inventory, soy sauce and cornstarch. Add to vegetable combination; cook dinner till thickened, about 2 minutes. Stir in rooster and inexperienced onions. Serve over rice.
Serves: 4 | Serving Measurement: about 1 1/2 cups stir-fry and 1/2 cup rice
Vitamin (per serving): Energy: 397; Whole Fats: 12g; Saturated Fats: 2g; Monounsaturated Fats: 6g; Polyunsaturated Fats: 3g; Ldl cholesterol: 83mg; Sodium: 714mg; Carbohydrate: 41g; Dietary Fiber: 7g; Sugar: 9g; Protein 32g
Vitamin Bonus: Potassium: 1087mg; Iron: 12%; Vitamin A: 13%; Vitamin C: 94%; Calcium: 8%
Initially revealed August 22, 2020; Up to date February 2026
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