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Low-Sodium Chicken Stir-Fry Recipe
This blood pressure-friendly chicken stir-fry combines lean chicken, fresh vegetables, and brown rice for a healthy, low-sodium meal.
Packed with fiber, protein, and potassium, it’s a quick and satisfying dinner option perfect for busy weeknights.
Simple to make and full of flavor, this stir-fry is a delicious way to stay on track with your heart-healthy diet.
| Prep, cook, and total time | Calories per serving |
|---|---|
| Prep Time: 15 minutes Cook Time: 20 minutes Total Time: 35 minutes | Approximately 350 calories Chicken breast (4 oz): ~130 calories Brown rice (½ cup, cooked): ~110 calories Mixed vegetables (1 cup): ~50 calories Olive oil (1 tsp): ~40 calories Seasonings: negligible |
Ingredients
- 4 oz boneless, skinless chicken breast, sliced
- 1 cup cooked brown rice
- 2 cups mixed vegetables (e.g., broccoli, bell peppers, carrots, snap peas)
- 1 clove garlic, minced
- 1 tsp fresh ginger, grated
- 1 tsp olive oil
- 1 tbsp low-sodium soy sauce alternative (e.g., coconut aminos)
- Salt-free seasoning and black pepper to taste
Instruction
- Heat olive oil in a large skillet or wok over medium-high heat.
- Add chicken slices and cook until no longer pink, about 5–7 minutes. Remove from the skillet and set aside.
- In the same skillet, add garlic and ginger, sautéing for 1 minute until fragrant.
- Add mixed vegetables and stir-fry for 5–7 minutes until tender-crisp.
- Return the cooked chicken to the skillet. Add the low-sodium soy sauce alternative, salt-free seasoning, and black pepper. Stir well to coat evenly.
- Serve the chicken and vegetables over a bed of cooked brown rice. Enjoy warm.
Photos
Extra tips
Flavor variations
- Spicy Twist: Add a pinch of red pepper flakes for some heat.
- Nutty Flavor: Sprinkle toasted sesame seeds or chopped peanuts on top.
- Citrus Boost: Squeeze fresh lemon or lime juice over the dish before serving.
- Extra Greens: Stir in baby spinach or kale during the last minute of cooking.
Storage tips
- Refrigerate leftovers in an airtight container for up to 3 days.
- Reheat in a skillet or microwave until warm, adding a splash of water if needed.
- Freeze individual portions for up to 1 month for a quick meal option.
Nutritional insight
- Brown rice provides complex carbohydrates and fiber, supporting steady energy and heart health.
- Chicken breast is a lean protein source, promoting muscle maintenance and repair.
- Mixed vegetables add essential vitamins, minerals, and antioxidants.
- Garlic and ginger contribute anti-inflammatory and immune-boosting properties.
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