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Healthy Low-Glycemic Chicken and Vegetable Stir Fry

healthy low-glycemic chicken stir fry - featured image
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A quick and easy low-glycemic stir fry featuring tender chicken breast and crisp vegetables in a light, flavorful sauce. Perfect for a healthy weeknight dinner that supports stable blood sugar levels.

Ingredients

Scale
  • 1 lb boneless, skinless chicken breast, thinly sliced
  • 2 cups broccoli florets (fresh or frozen)
  • 1 red bell pepper, sliced into strips
  • 1 cup snap peas, trimmed
  • 1 medium carrot, julienned (optional)
  • 3 cloves garlic, minced
  • 1-inch piece fresh ginger, grated
  • 2 green onions, chopped
  • 3 tablespoons low-sodium soy sauce or tamari
  • 1 tablespoon rice vinegar
  • 1 teaspoon toasted sesame oil
  • 1 teaspoon honey or maple syrup
  • 1/2 teaspoon ground black pepper
  • 1 teaspoon chili flakes (optional)
  • 1 tablespoon avocado or vegetable oil

Instructions

  1. Prep all ingredients first: slice chicken into thin strips, chop broccoli into small florets, slice bell pepper into strips, trim snap peas, julienne carrots, mince garlic, grate ginger, and chop green onions.
  2. Make the sauce by whisking together soy sauce, rice vinegar, sesame oil, honey, black pepper, and chili flakes if using. Set aside.
  3. Heat wok or skillet over medium-high heat and add 1 tablespoon of avocado or vegetable oil. Wait until shimmering but not smoking.
  4. Add chicken in a single layer and cook without stirring for 2 minutes. Toss and cook until no longer pink and lightly browned, about 4-5 minutes total. Remove chicken and set aside.
  5. Add more oil if needed. Sauté garlic and ginger until fragrant, about 30 seconds.
  6. Add broccoli and stir-fry for 2 minutes, then add bell pepper, snap peas, and carrots. Stir-fry until veggies are crisp-tender, about 5-7 minutes.
  7. Return chicken to the pan and pour sauce over all ingredients. Toss continuously for 1-2 minutes until sauce coats evenly and thickens slightly.
  8. Remove from heat, sprinkle chopped green onions on top, and serve immediately.

Notes

Use tamari for gluten-free option. Avoid overcrowding the pan to keep veggies crisp. If sauce is too thin, add a cornstarch slurry at the end to thicken. Fresh vegetables are best but frozen broccoli works in a pinch. Can substitute seasonal low-glycemic vegetables like zucchini or green beans.

Nutrition

Keywords: low-glycemic, chicken stir fry, healthy dinner, quick meal, gluten-free, low sugar, weeknight dinner

Find it online: https://yumyep.com/healthy-low-glycemic-chicken-and-vegetable-stir-fry-recipe-easy-perfect-dinner/