Steamed Vegetable and Chicken Stir-Fry

Steamed Vegetable and Chicken Stir-Fry

January 21, 2023

This recipe is high in fiber and lean protein, which is beneficial for people with diverticulitis. It is also low in saturated fat and added sugar.Additionally, steaming the vegetables is a great way to cook them without added fats and oils.


  • 1
    Boneless, skinless chicken breast, cut into bite sized pieces
  • 2 Tablespoons
    Olive Oil
  • 2
    Cloves of minced garlic
  • 1
    Diced onion
  • 1
    Diced bell pepper
  • 2 Cups
    Diced mixed vegetables (broccoli, carrots, and zucchini)
  • 1/4 Teaspoon
  • 1/4 Teaspoon
    Black pepper
  • 2 Tablespoons
    low-sodium soy sauce
  • 2 Tablespoons
  • 2 Tablespoons
  • 2 Tablespoons
    chopped fresh parsley (optional)


  1. In a small bowl, whisk together the soy sauce, cornstarch, and water to make a stir-fry sauce.

  2. In a large skillet, heat the olive oil over medium-high heat. Add the garlic, onion, bell pepper, mixed vegetables, salt, and black pepper. Stir-fry for 3-4 minutes, or until the vegetables are tender.

  3. Push the vegetables to one side of the skillet and add the chicken. Stir-fry for 2-3 minutes, or until the chicken is cooked through.

  4. Pour the stir-fry sauce over the chicken and vegetables and toss to coat. Cook for 1-2 minutes more, or until the sauce thickens.

  5. Serve the stir-fry over steamed brown rice, and garnish with fresh parsley if desired.


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