Chicken breast is an incredibly lean meat, but with this stir fry, you can easily add a few extra calories without spiking your sodium intake. With peppers, peas, and cashews, this dish is packed with protein and fiber, keeping you full longer. And the only way to lose weight is to eat less food.
If you are a low sodium pepper lover, this will give you a reason to stop going to Chinese takeout restaurants and cook this healthy low sodium chicken stir fry recipe at home. The main ingredient for this stir fry is chicken. I used a boneless, skinless chicken breast for this stir fry. (The chicken breast is cut into small, thin strips.) The stir fry also includes broccoli and red bell pepper.
I have a friend who suffers from migraines and comments that he would rather have a chicken stir fry than take medication for his pain. Because of this, I decided to make a low sodium stir fry that is packed with flavor and very low in sodium.. Read more about low sodium chicken stir fry recipe and let us know what you think.
This Pepper Chicken Stir Fry with Low Sodium comes together fast and is perfect for a quick evening dinner. It’s hard to tell it’s not prepared with a lot of high-sodium soy and fish sauces thanks to a few simple changes. This stir fry has its own distinct flavor, yet it still has an Asian flavor. Plus, you won’t have to sweat over it for a weeknight dinner since it’s so simple and fast.
|Sodium content in a typical dish||as much as 2000 mg|
|Sodium in this recipe per serving||187 mg|
|Serving size (calories)||621|
3 servings may easily be multiplied to 4
I found a few dishes with a bit more than 2000 mg of salt, but most are around 1400. Clearly, it is still much too much for a single lunch. In fact, for me, that’s easily three days’ worth of salt. This low sodium stir fry contains just 187 mg of sodium per serve with rice, which is far below my daily sodium limit of 250 mg. What a change, yet it’s still delicious!
This meal is described as 3 portions, which are very substantial. With a lesser appetite, you could easily extend low sodium pepper chicken stir fry to 4 meals. But I was hungry when I initially prepared it, so I ate the rest of the leftovers.
Seriously, this is a fantastic weeknight dinner that you can prepare in practically no time if you’re short on time. It’s also a dinner that comes complete with chicken, vegetables, and a starch, so there’s no need for a side dish. Reduced Sodium Pepper Chicken Stir Fry will certainly be included to my low sodium dish rotation.
Chopsticks and pepper chicken stir fry
MY SUGGESTIONS FOR MAKING A LOW-SODIUM PEPPER CHICKEN STIR FRY
Before completing with the rest of the stir fry ingredients, the cornstarch coating on the marinated chicken pieces helps them acquire a little crispy outer coating in the pan.
Green and red bell peppers are my favorites since they give a crisp and sweet taste to this dish. Plus, chopping them up just takes a minute. However, virtually any vegetable that is often used in a stir fry may be utilized. You may also use thawed frozen bag type stir fry veggies from the supermarket, but be sure to read the label for additional salt. Although I like using fresh veggies in stir fry, they seem crisper when chewed.
I believe the liquid smoke is responsible for the sauce’s distinct flavor, which nearly matches the soy sauce-heavy flavor of this Asian meal, so don’t miss it!
Low Sodium Pepper Chicken Stir Fry
If you have a pepper cracker mill, use it. After all, it’s peppered chicken, and bigger pieces of pepper are preferable than finely ground pepper that gets lost in the mix.
This has been cooked in a flat-bottomed wok as well as a big cast iron pan. Both turned up well, but the wok is more genuinely fun!
Because I have an electric burner, I use a Flat Bottom Wok rather than a circular one. Because the heating element is in touch with more of the Wok, it warms considerably faster and is more stable than a round bottom Wok. Woks with a round bottom perform nicely on gas burners.
When using molasses, the pan develops a crust. When you’re through cooking, add some water and bring it to a boil for a minute, and it should come right off.
These two meals are identical in appearance and taste.
Crispy chicken with a sweet and sour sauce
This low-sodium beef stir-fry is a must-try!
This low-sodium beef stir fry is delicious.
While the chicken is marinating, chop the veggies to save time. While the chicken is marinating, you may stir fry the veggies first. Simply reversing the cooking sequence will suffice. I simply enjoy the pieces left behind after the chicken has been cooked and melded with the vegetables. But that’s just me.
The chicken marinade is used as a finishing sauce for the meal. Everything gets cooked since it all goes in the pan at the end. However, if utilizing the marinade the chicken was in concerns you, you may make two batches. One batch will be used for the marinade and the other for the sauce. But there’s no need since everything will be cooked in the end. Just be sure you marinate the chicken since that’s how the taste develops.
Here are a couple more of my fantastic recipes for you to try!
As always, please let me know how you like this recipe in the comments! I get motivated when I hear from you and am interested to learn about how you liked and served your Low Sodium Pepper Chicken Stir Fry. And please leave a comment or rating and share any tips you might have.Quick and easy weeknight stir fry
Low Sodium Pepper Chicken Stir Fry
The Reduced Sodium Pepper Chicken Stir Fry dish is incredibly simple and makes a flavorful, satisfying, low sodium dinner that can be served over steamed rice.
Mode of Preparation Stop your screen from turning black.
15-minute prep time
Time to cook: 20 minutes
35 minutes total
Chicken as a main course
3–4 serves (depending on the size of the dish)
calorie count: 621 kcal
- 4 breasts of chicken, cut into 1 inch pieces
- Balsamic vinegar, 2 tbsp
- 2 tablespoons low-sodium Worcestershire sauce (Lea and Perrins)
- 1 tbsp garlic, minced
- 1 tbsp Sesame Oil (toasted)
- 1 tblsp chili oil
- 1 tsp smoke liquid
- 1 cup of water
- 1 tsp Chinese five spice powder
- 1 tsp black pepper, ground
Stir Fry Ingredients
- Cornstarch, 2 tblsp
- 3 tblsp. oil (vegetable)
- 1 big onion, peeled and sliced into 1 inch chunks
- 1 medium green bell pepper, peeled and sliced into 1 inch chunks
- 1 medium red bell pepper, peeled and sliced into 1-inch chunks
- 1 tbsp garlic, minced
- to taste sesame seeds for garnish
To make the rice
- 1 cup rice, white
- 1 3/4 cup liquid
Combine all of the marinate ingredients, then add the chicken and let aside for at least 15 minutes.
A few minutes before beginning to cook the chicken, start cooking the white rice according to the package instructions.
Remove the chicken from the marinade (and preserve the marinade separately) and mix it with the two tablespoons cornstarch.
In a large skillet, heat two tablespoons of oil and add the chicken pieces. So they don’t steam, equally space them out. Cook the chicken pieces for 5 to 6 minutes over high heat, stirring and tossing a few times. Remove the chicken from the pan and place it in a mixing dish.
On high heat, add another tablespoon of oil and the onions and bell peppers to the pan. Toss them in the pan for a minute or two, or until they’re somewhat cooked and heated. Cook for another minute after adding the garlic.
Return the chicken pieces to the pan with the veggies, along with any leftover marinade. Stir everything together and heat for a minute or two, until the sauce thickens, cooks, and covers the chicken and vegetables completely. Serve with steaming rice while it’s still hot.
This dish may simply be divided into four halves. Despite the fact that I put it as 3 servings in the nutritional statistics.
1–2 servings calorie count: 621 kcal 68.3 grams of carbohydrates 31.3 g protein 22.2g fat 85 milligrams of cholesterol Sodium: 187 milligrams 3.2 g fiber 8.3 g sugar
I’ve been on a low sodium diet for the past 6 weeks, and I’ve lost 10 pounds. I’ve dropped from my usual size 12 to a size 6! Now that I’ve reached my goal weight of 120 pounds, I’m going to continue to eat low salt to keep myself on track. Just like with every diet I’ve ever tried over the years, I’m going to be honest and share my results and experiences with you. I’ve also redesigned my blog and created a new section entitled “Low Sodium Recipes.”. Read more about kikkoman low sodium stir-fry sauce and let us know what you think.
Frequently Asked Questions
How do you make chicken less salty in a stir fry?
You can use soy sauce to make the chicken less salty.
Does stir fry have sodium?
Yes, stir fry does have sodium.
How do you make chicken stir fry without drying it out?
You can either add a little bit of water to the pan or you can use a wet paper towel to soak up some of the moisture.