Supporting healthy blood pressure starts with choosing meals that are rich in vegetables, lean protein, and flavorful herbs and spices instead of excess sodium. This Chinese Chicken Stir-Fry is a delicious, nutrient-packed meal that combines tender chicken breast with a colorful variety of vegetables to provide fiber, potassium, vitamins, and antioxidants that help support heart health. By preparing this stir-fry at home, you can enjoy your favorite takeout-inspired flavors while keeping sodium and unhealthy fats in check.
This quick and satisfying dish is perfect for busy weeknights when you want something wholesome without spending hours in the kitchen. Crisp vegetables, lean chicken, and a light homemade sauce come together to create a balanced meal that pairs well with brown rice or quinoa for added fiber. It’s an easy way to enjoy vibrant flavors while making choices that support your long-term health.
Your heart benefits from meals built around fresh ingredients, lean proteins, whole grains, and plenty of vegetables. At HLT Nutrition Co., we help you create practical nutrition strategies that fit your lifestyle while supporting your health goals. Call us today at (760) 966-4717 or complete our online form to learn how personalized nutrition guidance can help you manage your blood pressure and improve your overall well-being.
Ingredients:
For the Stir-Fry:
1 pound boneless, skinless chicken breast, cut into bite-sized pieces
1 tablespoon olive oil
1 teaspoon sesame oil
 2 cups broccoli florets
1 red bell pepper, sliced
1 cup snow peas
1 cup carrots, thinly sliced
1 small onion, sliced
2 cloves garlic, minced
1 tablespoon fresh ginger, grated
For the Sauce:
2 tablespoons low-sodium soy sauce
1 tablespoon rice vinegar
1 teaspoon honey
1 teaspoon cornstarch
¼ cup low-sodium chicken broth
¼ teaspoon black pepper
For Serving:
2 cups cooked brown rice or quinoa
Sliced green onions
Sesame seeds (optional)
Instructions:
Prepare the sauce:
   In a small bowl, whisk together the low-sodium soy sauce, rice vinegar, honey, cornstarch, chicken broth, and black pepper. Set aside.
 Cook the chicken:
   Heat the olive oil and sesame oil in a large skillet or wok over medium-high heat. Add the chicken pieces and cook for 5–7 minutes until browned and fully cooked. Remove the chicken and set aside.
Cook the vegetables:
   Add the onion, broccoli, carrots, bell pepper, snow peas, garlic, and ginger to the skillet. Stir-fry for about 5–6 minutes until the vegetables are crisp-tender.
Combine everything:
   Return the cooked chicken to the skillet. Pour the prepared sauce over the chicken and vegetables, stirring well until everything is evenly coated. Cook for another 2–3 minutes until the sauce slightly thickens.
Prepare to serve:
   Divide the cooked brown rice or quinoa among serving bowls.
Serve and enjoy:
   Spoon the chicken stir-fry over the rice or quinoa. Garnish with sliced green onions and a sprinkle of sesame seeds if desired. Serve immediately.
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