Chicken Stir-fry

This is a recipe I learned when I lived in the Philippines and had one burner to cook on. It is easy to prepare and has some great nutritional value to it. It also tastes really good.

Taste: This stir-fry tastes amazing. It is full of flavor and very pleasing to eat. The simplicity of this dish makes it even more surprising how much flavor it has.

Difficulty of Preparation: This dish is very simple and isn't very difficult to make. It just takes a few steps to make. All you need to do is cut some veggies, and cook the veggies with some chicken in a low sodium soy sauce. Prep time is dependent on whether or not the meat is frozen.

Nutritional Value: This dish is fairly high in protein (roughly 4 oz. of chicken) and high in sodium (thanks to the soy sauce). It also has a good amount of vegetables.It has some fat from the chicken and the avocado oil used to grease the pan. I chose to use bell pepper and broccoli in my dish. The stir-fry is also extremely low in carbs (if any).

Estimated RDA:

Total Fat = 24% 

Saturated Fat = 12%

Cholesterol = 22%

Sodium = 32%

Potassium = 12%

Carbs = 2%

Dietary Fiber = 8%

Sugar = 4 grams

Vitamin A = 8%

Vitamin C = 58%

Calcium = 4.3%

Iron = 2%

Fats and sugars:

This dish is fairly high in fats. This is very dependent on the meat you use. A lean meat will have a lot less fat than the value I listed above. The cholesterol is pretty high as well which is a disadvantage. There is low sugar in the recipe which is an advantage. We know that high sugar is never good because it leads to tooth decay and also is a big factor in diabetes.

Vitamins and minerals:

This dish is very balanced in most aspects when it comes to vitamins and minerals. The vitamin c in this dish is very high and the sodium is also very high. This is very dependent on the soy sauce you use and the vegetables you use. High sodium leads to heart problems which is a very negative aspect. Some vegetables have very different nutritional values than the ones I chose.

Positives and Negatives:

This recipe is very balanced. It is high in sodium and fats which is not the best thing to have. The low carbohydrate aspect is very good.The vitamin and mineral values are pretty good. In general, this dish is fairly healthy and holds quite a bit of nutritional value. These vitamins are essential to bone growth and healthy skin.

Items to Pair with this Dish:

Any dairy item would be very beneficial to this dish due to the lack of any dairy in the stir-fry. Some rice would add some good flavor to the dish and make up for some lacked carbohydrates. Fruits are also very important. Mango goes very well with any Asian style dish.

Bryce Terry