{"id":15579,"date":"2026-02-05T06:58:44","date_gmt":"2026-02-04T23:58:44","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15579"},"modified":"2026-02-05T06:58:44","modified_gmt":"2026-02-04T23:58:44","slug":"summery-chicken-stir-fry","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15579","title":{"rendered":"Summery Chicken Stir-Fry"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"502\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2020\/08\/UACF-Chicken-Stir-Fry-Featured-1024x643.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"Summery Chicken Stir-Fry\" \/><\/p>\n<p><strong>Active time:<\/strong> 10 minutes <strong>Total time:<\/strong> 25 minutes<\/p>\n<p><span style=\"font-weight: 400\">This saucy stir-fry incorporates fresh summer squash, eggplant and peppers with a modest amount of chicken. If you don\u2019t have a wok, use a large skillet that provides plenty of room for you to stir and toss the food.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-46767\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2020\/09\/UACF-rdtip-inline2..jpg\" alt=\"\" width=\"1504\" height=\"250\" \/><\/p>\n<p><span style=\"font-weight: 400\">This recipe makes use of eggplant, the skin of which contains anthocyanins, giving it a deep purple color. <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4561837\/\"><span style=\"font-weight: 400\">Anthocyanins<\/span><\/a><span style=\"font-weight: 400\"> are an antioxidant that protects cells in your body against damage that causes disease.<\/span><\/p>\n<p><strong>Summery Chicken Stir-Fry<\/strong><\/p>\n<p><strong>Ingredients<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 tbsp canola oil, divided<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 lb (454g) boneless, skinless chicken breasts, cut into bite-sized pieces<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1\/4 tsp kosher salt<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 2\/3 cups (227g) eggplant, cubed<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 medium yellow squash, halved lengthwise and thinly sliced<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 medium red bell pepper, cut into strips<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2\/3 cup (159ml) unsalted chicken stock<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">3 tbsp (44ml) low-sodium soy sauce<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 tbsp cornstarch<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 cup (40g) green onions (green parts only), sliced<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 cups (350g) cooked brown rice<\/span><\/li>\n<\/ul>\n<p><strong>Directions<\/strong><\/p>\n<p><span style=\"font-weight: 400\">Heat a large wok or skillet over high heat. Add 1 tablespoon of oil to the pan and swirl to coat. Add chicken to the pan and sprinkle with salt; stir-fry until lightly browned and cooked through, about 5 minutes. Remove chicken from the pan.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Add remaining 1 tablespoon oil to the pan and swirl to coat. Add eggplant, squash and bell pepper; stir-fry until crisp-tender, 7\u20138 minutes.<\/span><\/p>\n<p><span style=\"font-weight: 400\">In a small bowl, whisk together chicken stock, soy sauce and cornstarch. Add to vegetable mixture; cook until thickened, about 2 minutes. Stir in chicken and green onions. Serve over rice.<\/span><\/p>\n<p><strong>Serves: 4 | Serving Size: about 1 1\/2 cups stir-fry and 1\/2 cup rice\u00a0<\/strong><\/p>\n<p><b>Nutrition (per serving):<\/b> <i><span style=\"font-weight: 400\">Calories: 397; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 3g; Cholesterol: 83mg; Sodium: 714mg; Carbohydrate: 41g; Dietary Fiber: 7g; Sugar: 9g; Protein 32g<\/span><\/i><\/p>\n<p><b>Nutrition Bonus:<\/b><span style=\"font-weight: 400\"> Potassium: 1087mg; Iron: 12%; Vitamin A: 13%; Vitamin C: 94%; Calcium: 8%<\/span><\/p>\n<p><em>Originally published August 22, 2020; Updated February 2026<\/em><\/p>\n<p>The post <a href=\"https:\/\/blog.myfitnesspal.com\/summery-chicken-stir-fry\/\">Summery Chicken Stir-Fry<\/a> appeared first on <a href=\"https:\/\/blog.myfitnesspal.com\">MyFitnessPal Blog<\/a>.<\/p>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/blog.myfitnesspal.com\/summery-chicken-stir-fry\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Active time: 10 minutes Total time: 25 minutes This saucy stir-fry incorporates fresh summer squash, eggplant and peppers with a modest amount of chicken. If you don\u2019t have a wok, use a large skillet that provides plenty of room for you to stir and toss the food. This recipe makes use of eggplant, the skin &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-15579","post","type-post","status-publish","format-standard","hentry","category-health"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"Active time: 10 minutes Total time: 25 minutes This saucy stir-fry incorporates fresh summer squash, eggplant and peppers with a modest amount of chicken. If you don\u2019t have a wok, use a large skillet that provides plenty of room for you to stir and toss the food. 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