Recipe by
Chef Jeff
Microwave Chicken and Vegetable StirFry
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Description: This quick and healthy stir-fry is packed with tender chicken and vibrant vegetables, all cooked effortlessly in the microwave. A perfect dish for a nutritious and delicious meal.
Ingredients:
- 1 boneless, skinless chicken breast (GI: 0)
- 1 cup broccoli florets (GI: 15)
- 1/2 red bell pepper, sliced (GI: 10)
- 1/2 yellow bell pepper, sliced (GI: 10)
- 1/2 cup snap peas (GI: 15)
- 1 clove garlic, minced (GI: 0)
- 1 tablespoon low-sodium soy sauce (GI: 0)
- 1 teaspoon sesame oil (GI: 0)
- 1 teaspoon cornstarch (GI: 95)
- Salt and pepper to taste (GI: 0)
Cooking Instructions:
- Cut the chicken breast into bite-sized pieces and place them in a microwave-safe dish.
- Add the broccoli, bell peppers, snap peas, and minced garlic to the dish with the chicken.
- In a small bowl, mix the soy sauce, sesame oil, cornstarch, salt, and pepper. Pour this sauce over the chicken and vegetables, ensuring everything is well coated.
- Cover the dish with a microwave-safe lid or microwave-safe plastic wrap, leaving a small vent for steam to escape.
- Microwave on high for 6-7 minutes or until the chicken is cooked through and the vegetables are tender.
- Carefully remove from the microwave (the dish will be hot), give it a good stir, and let it sit for a minute before serving.
Flavor Profile: This dish offers a perfect balance of savory, slightly sweet, and umami flavors, with the chicken and vegetables infused with the delicious soy sauce and garlic mixture.
Serving Size: This recipe makes 1 serving.
| Nutritional Facts | Amount per Serving |
|---|---|
| Calories | 320 |
| Total Fat | 8g |
| - Saturated Fat | 1.5g |
| Cholesterol | 90mg |
| Sodium | 600mg |
| Total Carbohydrates | 18g |
| - Dietary Fiber | 4g |
| - Sugars | 5g |
| Protein | 40g |
Type-2 Diabetic Friendly Explanation: This Microwave Chicken and Vegetable Stir-Fry is a great option for individuals with Type 2 diabetes as it is low in carbohydrates, high in lean protein, and packed with fiber-rich vegetables. It provides a balanced and satisfying meal while keeping blood sugar levels steady. Just be mindful of portion sizes and enjoy this delicious and nutritious dish!
