Kung Pao Chicken with Vegetables

Kung Pao Chicken is a popular Chinese dish loved worldwide for its bold and exciting flavors. It is known for its perfect blend of spices, sweetness, and savory flavors. The traditional version of Kung Pao Chicken is made with chicken, peanuts, and chili peppers, giving it a unique flavor and special texture. Today, however, we are looking at Kung Pao Chicken with vegetables, a healthier version. That includes more vegetables to increase. The nutrients and make the dish lighter without losing the delicious flavors.

This healthier version of Kung Pao Chicken adds vegetables like bell peppers, zucchini. And broccoli, giving it additional fiber, vitamins, and antioxidants. It is a great way to enjoy the classic taste of Kung Pao. Chicken while incorporating more vegetables and nutrients.

A Brief History of Kung Pao Chicken

Kung Pao Chicken, known in Chinese as Gong Bao Ji Ding. Originates from the Sichuan Province in China. It is named after a Qing Dynasty official, Ding Baozhen, who loved this dish. The original version of Kung Pao Chicken was made with diced chicken. Peanuts, and dried red chilies cooked in a savory sauce with soy sauce. Vinegar, sugar, and Sichuan peppercorns, creating a tingling sensation.

Over time, Kung Pao Chicken has become a popular dish in. Chinese restaurants worldwide. In some versions, the chicken is fried, which can make it greasy. But with Kung Pao Chicken with vegetables, we skip the frying and add fresh. Vegetables to make it lighter and healthier. These vegetables not only add color to the dish but also make it more nutritious.

Why Kung Pao Chicken with Vegetables is a Healthy Choice

Traditional Kung Pao Chicken is delicious, but it can be high in calories and fat, especially when fried. By sautéing the chicken and adding vegetables, we can make it healthier. Here is the reason why Kung Pao Chicken with vegetables is a good option for a healthy meal:

Lean protein:

 Chicken breast is a great source of lean protein. Which is important for building muscles, keeping your immune system strong. And making you feel full longer. That makes the dish a satisfying choice for a meal.

Rich in fiber:

 Vegetables like bell peppers, zucchini, and broccoli are rich in fiber. Fiber aids digestion, controls blood sugar levels. And keeps your heart healthy. It also helps that you feel full and satisfied.

Rich in antioxidants:

 Colorful vegetables like bell peppers and broccoli are full of antioxidants such as vitamins A and C. These antioxidants help protect your body from damage, improve. The health of your skin, and support your immune system.

Low in calories:

 Since we use fresh vegetables and skip frying. This version of Kung Pao Chicken is lower in calories than other versions. Making it a good choice for anyone watching their weight.

Customizable: 

This dish is very flexible! You can vary the vegetables to your taste. Add more protein (like tofu or shrimp), or even use a leaner piece of chicken. This makes it easier to adapt the dish to different tastes and dietary needs.

Ingredients for Kung Pao Chicken with Vegetables

To prepare this healthier Kung Pao Chicken with vegetables, you will need the following ingredients:

For the chicken:

 pound boneless, skinless chicken breast, cut into bite-sized pieces

tablespoon low-sodium soy sauce

teaspoon cornstarch

 teaspoon sesame oil (for cooking)

For the vegetables:

 red bell pepper, diced

 yellow bell pepper, diced

 zucchini, sliced

1/2 cup broccoli florets

1 small carrot, thinly sliced

1/2 onion, diced

1/4 cup unsalted peanuts (for garnish)

For the sauce:

2 tablespoons low-sodium soy sauce

Rice vinegar

Hoisin sauce

Oyster sauce (optional)

Tablespoon of honey or maple syrup (for sweetness)

Cornstarch (to thicken the sauce)

teaspoons of chili paste or 1 tablespoon of Sriracha (for heat)

Sesame oil

Clove garlic, chopped

Piece ginger, grated

How to make Kung Pao Chicken with vegetables

Making Kung Pao Chicken with vegetables is easy and quick, making it perfect for a busy weeknight dinner. Here’s how to prepare it:

Step 1:

 Marinate the chicken

In a bowl, mix the diced chicken pieces with 1 tablespoon of low-sodium soy sauce, cornstarch, and a bit of sesame oil. Mix everything well so that the chicken is evenly coated. Let it marinate for 10-15 minutes. This helps to make the chicken tender and adds flavor.

Step 2: 

Prepare the sauce

In a small bowl, whisk together the low-sodium soy sauce, rice vinegar, hoisin sauce, oyster sauce (if using), honey or maple syrup, chili paste or Sriracha, cornstarch, and sesame oil. This sauce gives the dish its characteristic sweet, savory, and spicy flavor. Put it aside.

Step 3:

 Sauté the vegetables

Heat a large pan or wok over medium heat and add some sesame oil. As soon as it is hot, add the sliced carrots, bell peppers, zucchini, and onion. Fry for about 3-4 minutes until the vegetables are just tender but still crisp. Then add the broccoli and cook for another 2-3 minutes. Take the vegetables out of the pan and set them aside.

Step 4:

Cook the chicken

In the same pan, add a bit more sesame oil if needed. Add the marinated chicken and cook it for about 4-5 minutes until the chicken is golden and fully cooked. As soon as it is done, take the chicken out and set it aside.

Step 5: Combine the chicken and the vegetables

Add the garlic and ginger to the pan and sauté for about 30 seconds until fragrant. Then, put the chicken and vegetables back in the pan. Pour the sauce over everything and stir to coat. Cook for another 1-2 minutes until the sauce thickens and everything is well combined. Add the peanuts for a bit of crunch.

Step 6: Serve

Serve the Kung Pao Chicken with vegetables hot and garnish it with additional peanuts or green onions as desired. This dish pairs wonderfully with steamed brown rice or cauliflower rice for a low-carb option.

Nutritional benefits of Kung Pao chicken with vegetables

Kung Pao Chicken with vegetables is a balanced meal that is full of proteins, fiber, healthy fats, and vitamins. Here is an overview of its nutritional benefits:

Calories:

 A serving has about 300-350 calories, making it a meal with a moderate calorie content that can help with weight control.

Protein:

Chicken is rich in lean protein and provides around 30 grams of protein per serving.

Fiber: 

The vegetables in this dish provide about 4-6 grams of fiber, which supports digestion and creates a feeling of fullness.

Healthy fats:

 The peanuts add healthy fats, while the sesame oil provides heart-healthy monounsaturated fats.

Vitamins and minerals: The vegetables are rich in vitamins, including vitamins A, C, and several B vitamins, as well as minerals like potassium and magnesium.

Conclusion

Kung Pao Chicken with vegetables is a healthier version of a popular Chinese dish. By sautéing the chicken and adding plenty of fresh vegetables, it becomes a lighter, more nutritious meal without sacrificing flavor. If you are looking for a way to enjoy a delicious Chinese dish while eating healthier, this dish is a great choice. It is full of delicious flavors, rich in nutrients, and