Three iconic summer vegetables — squash, eggplant and peppers — give this stir-fry a seasonal kick.
The post Summery Chicken Stir-Fry appeared first on MyFitnessPal Blog.
Active time: 10 minutes Total time: 25 minutes
This saucy stir-fry incorporates fresh summer squash, eggplant and peppers with a modest amount of chicken. If you don’t have a wok, use a large skillet that provides plenty of room for you to stir and toss the food.
This recipe makes use of eggplant, the skin of which contains anthocyanins, giving it a deep purple color. Anthocyanins are an antioxidant that protects cells in your body against damage that causes disease.
Summery Chicken Stir-Fry
Ingredients
- 2 tbsp canola oil, divided
- 1 lb (454g) boneless, skinless chicken breasts, cut into bite-sized pieces
- 1/4 tsp kosher salt
- 2 2/3 cups (227g) eggplant, cubed
- 2 medium yellow squash, halved lengthwise and thinly sliced
- 1 medium red bell pepper, cut into strips
- 2/3 cup (159ml) unsalted chicken stock
- 3 tbsp (44ml) low-sodium soy sauce
- 1 tbsp cornstarch
- 1 cup (40g) green onions (green parts only), sliced
- 2 cups (350g) cooked brown rice
Directions
Heat a large wok or skillet over high heat. Add 1 tablespoon of oil to the pan and swirl to coat. Add chicken to the pan and sprinkle with salt; stir-fry until lightly browned and cooked through, about 5 minutes. Remove chicken from the pan.
Add remaining 1 tablespoon oil to the pan and swirl to coat. Add eggplant, squash and bell pepper; stir-fry until crisp-tender, 7–8 minutes.
In a small bowl, whisk together chicken stock, soy sauce and cornstarch. Add to vegetable mixture; cook until thickened, about 2 minutes. Stir in chicken and green onions. Serve over rice.
Serves: 4 | Serving Size: about 1 1/2 cups stir-fry and 1/2 cup rice
Nutrition (per serving): Calories: 397; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 3g; Cholesterol: 83mg; Sodium: 714mg; Carbohydrate: 41g; Dietary Fiber: 7g; Sugar: 9g; Protein 32g
Nutrition Bonus: Potassium: 1087mg; Iron: 12%; Vitamin A: 13%; Vitamin C: 94%; Calcium: 8%
Originally published August 22, 2020; Updated February 2026
The post Summery Chicken Stir-Fry appeared first on MyFitnessPal Blog.
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