Summery Hen Stir-Fry

Lively time: 10 minutes Whole time: 25 minutes

This saucy stir-fry incorporates recent summer time squash, eggplant and peppers with a modest quantity of rooster. Should you 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 incorporates anthocyanins, giving it a deep purple colour. Anthocyanins are an antioxidant that protects cells in your physique in opposition to harm that causes illness.

Summery Hen Stir-Fry

Substances

• 2 tbsp canola oil, divided
• 1 lb (454g) boneless, skinless rooster breasts, minimize 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, minimize 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 evenly browned and cooked by way of, 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; prepare dinner till thickened, about 2 minutes. Stir in rooster and inexperienced onions. Serve over rice.

Serves: 4 | Serving Dimension: 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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