Protein is essential for maintaining muscle mass, especially in older adults. This chicken and vegetable stir-fry is a quick and delicious way to include a variety of vegetables and lean protein in your diet.
Ingredients:
- 1 lb (450g) chicken breast (thinly sliced)
- 2 cups broccoli florets
- 1 red bell pepper (sliced)
- 1 carrot (julienned)
- 1 zucchini (sliced)
- 2 tbsp soy sauce (low sodium)
- 1 tbsp sesame oil
- 1 tbsp ginger (grated)
- 2 garlic cloves (minced)
- 1 tbsp olive oil
- 1 tsp honey (optional)
- Sesame seeds for garnish
Instructions:
- Heat olive oil in a large pan over medium-high heat.
- Add chicken and stir-fry until cooked through. Remove chicken and set aside.
- In the same pan, add a bit more oil if needed, and stir-fry the broccoli, bell pepper, carrot, and zucchini until tender but still crisp.
- Add the ginger and garlic, stir-frying for another minute.
- Return the chicken to the pan. Add soy sauce, sesame oil, and honey. Mix well and cook for an additional 2-3 minutes.
- Garnish with sesame seeds before serving.
Health Benefits
Chicken provides a high-quality source of protein, which is vital for muscle repair and maintenance. The variety of vegetables ensures a high intake of vitamins, minerals, and fiber, supporting overall health and wellbeing. The use of sesame oil and seeds adds healthy fats and antioxidants to the dish.
This stir-fry is not only nutritious but also versatile. Feel free to substitute any of the vegetables with your favorites or whatever you have on hand, making it a perfect recipe for any day of the week.