Healthy chicken and vegetable stir fry is lower in sodium than many popular stir fry recipes.

Well, we’re half-Chinese, so we know how to make some pretty awesome stir-fries and it’s one of our go-to meals when we need to use up a bunch of random produce. One of my husband’s biggest complaints about Asian food in general is that it’s too salty. Since we’ve needed to switch to a low-sodium diet, it’s been a real challenge to figure out how to heart health-ify many of our favorite dishes.

A lot of the prep time for this recipe, as with many Chinese recipes, is all the cutting-of-vegetables. Once the vegetables have been cut up, it comes together quickly.

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Chicken And Vegetable Stir Fry

Prep Time30

Cook Time15

Servings: 4

Calories: 405kcal

Ingredients

12 ounces boneless, skinless chicken breast (cut into 1" pieces)
1½ cups uncooked white rice
3 cups water

Chicken Marinade

1 teaspoon soy sauce
1 teaspoon canola oil (or other neutral-tasting oil)
1 teaspoon cornstarch

Vegetables

1 teaspoon canola oil (or other neutral-tasting oil)
2 cloves garlic
½ tablespoon fresh grated ginger root
½ cup shallot (chopped)
½ red bell pepper (sliced)
½ carrot (cut into matchsticks)
1 green onion (chopped)
2 cups shredded cabbage
½ summer squash
¼ cup canned water chestnuts
1½ tablespoon chopped walnuts

Stir Fry Sauce

1 tablespoon reduced sodium soy sauce
1 teaspoon sesame oil
¼ teaspoon sugar

Instructions

First, whisk together the cornstarch, water and canola oil in a small bowl. Add the chicken pieces to the bowl, and stir together until the chicken is completely coated. Cover with plastic wrap and set it in the fridge to marinate for 30 minutes while you chop all the vegetables.
Cook the rice according to package instructions
Stir together 1 tablespoon of reduced-sodium soy sauce, 1 teaspoon of sesame oil and ¼ teaspoon sugar in a small bowl and set aside.
Heat a skillet over medium-high heat and spritz it with nonstick spray. Cook the chicken in the skillet until the chicken starts to brown up. Set the chicken aside on a plate.
Heat 1 teaspoon canola oil (or any other neutral-tasting oil) over medium-high heat in the same large skillet. Add the minced garlic and grated ginger and stir them around for about 30 seconds. Try to scrape up any browned chicken bits still stuck to the pan, as this will add more flavor.
Next, add the shallot, the white parts of the green onion, the red bell pepper and carrot to the skillet and cook until the vegetables start softening.
Add the cabbage, summer squash, water chestnuts and walnuts. Put a lid on the skillet, turn the heat down to medium-low and steam the vegetables for 5 minutes or so, until the cabbage is tender.
Add the chicken back into the vegetable mixture. Pour in the sauce mixture, and mix it all together. Make a pile of rice on each serving plate and scoop the stir fry mixture on top.