Active time: 10 minutes Total time: 25 minutes
This savory stir-fry is made with fresh summer squash, eggplant, and peppers, plus a small amount of chicken. If you don’t have a wok, use a large skillet that has plenty of room for stirring and turning the food.
This recipe uses eggplant, whose skin contains anthocyanins that give it a deep purple color. Anthocyanins are an antioxidant that protects the cells in your body from disease-causing damage.
Summer chicken pan
Ingredients
- 2 tablespoons rapeseed oil, divided
- 454g boneless, skinless chicken breasts, cut into bite-sized pieces
- 1/4 tsp kosher salt
- 2 2/3 cups (227 g) eggplant, diced
- 2 medium yellow pumpkins, halved lengthwise and thinly sliced
- 1 medium red bell pepper, cut into strips
- 2/3 cup (159 ml) unsalted chicken broth
- 3 tablespoons (44 ml) low-sodium soy sauce
- 1 tbsp cornstarch
- 1 cup (40 g) green onions (green parts only), sliced
- 2 cups (350g) cooked brown rice
Directions
Heat a large wok or skillet over high heat. Add 1 tablespoon of oil to the pan and stir. Add chicken to skillet and sprinkle with salt; Stir-fry until lightly browned and cooked through, about 5 minutes. Remove chicken from pan.
Add the remaining 1 tablespoon oil to the skillet and stir to combine. Add eggplant, squash, and peppers; Stir-fry for 7-8 minutes until crisp and tender.
In a small bowl, stir together chicken broth, soy sauce, and cornstarch. Add to vegetable mixture; cook until thickened, about 2 minutes. Stir in chicken and green onions. Serve over rice.
Servings: 4 | Serving size: about 1 1/2 cups stir fry and 1/2 cup rice
Nutritional values
Nutritional bonus: Potassium: 1087 mg; Iron: 12%; Vitamin A: 13%; Vitamin C: 94%; Calcium: 8%
Originally published August 22, 2020; Updated February 2026
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