Balanced Eating: Peanut Sauce Chicken + Vegetable Stir-fry
Looking for a flavourful high protein meal? I got you!
Elevating your classic stir-fry with a creamy peanut sauce is a great way to increase the nutrition profile of your meal without sacrificing flavour. Peanut butter is a great source of healthy fats (mostly monounsaturated), contains high amounts of protein and fibre. So using this as the base ingredient in your flavour-enhancing sauce is an excellent choice when looking to create healthy meals to continue your progress with your health goals.
Here are the list of ingredients for the sauce, makes enough for 4-5 servings.
TIP: make this first to allow the flavours to fully marinate
Peanut Sauce
- 5 Garlic Cloves *minced*
- 1.5 Tbsp Creamy Peanut Butter
- 2 Tbsp Rice Vinegar
- 2 Tbsp Japanese BBQ Sauce (or low sodium soy)
- 1 Tbsp Maple Syrup
- Splash of Balsamic Vinegar
Now, for this stir-fry you are going to use chicken breast and bright, vibrant vegetables! I am a Holistic Health + Fitness Coach who loves to literally "eat the rainbow" so I always include bell peppers in my stir-fries as a boost of colour and a great source of Vitamin C. If you are not a fan of bell peppers, opt for carrots and broccoli instead.
Here is the list of ingredients I used for this creamy Peanut Sauce Chicken + Vegetable Stir-Fry:
Chicken
- 3-4 Chicken Breasts *cubed*
- 1 Tbsp Extra Virgin Olive Oil
- 1/2 Tbsp Paprika
- 1/2 Tbsp Montreal Chicken Seasoning
- 1/2 Tbsp Garlic Powder
- 1/2 Tsp Turmeric
- Salt + Black Pepper (to taste)
Vegetables
- 3 Bell Peppers
- 1 Zucchini
- 1/3 Red Onion
- Oregano
- Salt + Black Pepper (to taste)
- Everything Bagel Seasoning optional
The first step to creating this rich & savoury stir-fry is to prep your chicken. You will want to clean and cut your chicken breasts into 1-2 inch cubes, toss them into a mixing bowl, add all the spices/herbs, then mix well to allow the seasoning to coat the chicken evenly. Set this aside while you wash and cut your vegetables.
Next, in a large skillet like the Always Pan from Our Place, you will drizzle some extra virgin olive oil and set the heat to low-medium. Toss in your marinaded chicken, cover, and cook for 8-12 minutes - stirring once at 5 minutes to ensure your chicken is thoroughly cooked. Once chicken is cooked (has an internal temperature of 165F) remove from skillet and set aside.
Next, turn heat down to low and add in your vegetables and seasoning (save the Everything Bagel Seasoning for the end!). Mix well, cover, and cook for 2-3 minutes before adding the Peanut Sauce, covering, and increasing the heat to medium-high.
You want the sauce to start bubbling and thickening, appx 5 minutes) before removing from heat and stirring in cooked chicken. This is when you will want to sprinkle on some Everything Bagel Seasoning, dish your stir fry with brown rice or rice noodles and enjoy!