Healthy & Special Diets > Recipes for Specific Health Conditions > Recipes for Digestive Health > Dinner Recipes for a Healthy Microbiome

Chicken and Vegetable Stir-Fry with Fermented Black Bean Sauce: Fuel Your Microbiome

This flavorful chicken and vegetable stir-fry features a fermented black bean sauce that can contribute to a healthy gut microbiome. Packed with lean protein, colorful vegetables, and gut-friendly fermented ingredients, it's a delicious and nutritious dinner option.

Prep Time
15 minutes
Cook Time
20 minutes
Servings
2
Ingredients
  • 1 pound Chicken breast
  • 1 cup Broccoli florets
  • 1 Carrots
  • 1/2 Bell pepper
  • 1/2 cup Snap peas
  • 2 tablespoons Fermented black bean sauce
  • 1 tablespoon Soy sauce (low sodium)
  • 1 teaspoon Rice vinegar
  • 1 teaspoon Ginger
  • 2 cloves Garlic
  • 1 tablespoon Sesame oil
  • 2 cups Cooked brown rice

Prepare the Chicken

Cut the chicken breast into bite-sized pieces. In a bowl, marinate the chicken with 1 tablespoon of soy sauce and ½ teaspoon of grated ginger for at least 10 minutes.

Prepare the Vegetables

Wash and chop all the vegetables according to the ingredient list.

Make the Sauce

In a small bowl, combine the fermented black bean sauce, remaining soy sauce, rice vinegar, and minced garlic. Mix well.

Stir-Fry the Chicken

Heat sesame oil in a large wok or skillet over medium-high heat. Add the marinated chicken and stir-fry until cooked through and lightly browned.

Add Vegetables

Add the broccoli, carrots, bell pepper, and snap peas to the wok. Stir-fry for 5-7 minutes, or until the vegetables are tender-crisp.

Add Sauce and Simmer

Pour the prepared sauce over the chicken and vegetables. Stir well to coat everything evenly. Simmer for 2-3 minutes, allowing the sauce to thicken slightly.

Serve

Serve the chicken and vegetable stir-fry over cooked brown rice. Garnish with sesame seeds or chopped green onions, if desired.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 150-190 kcal
Protein: 12-15g
Fat: 5-8g
Carbohydrates: 15-20g
Fiber: 3-4g

Other Important Considerations for Nutrition

This recipe is rich in protein, fiber, and essential vitamins and minerals. Using low-sodium soy sauce helps control sodium intake. The fermented black bean sauce provides beneficial probiotics that can support gut health. Adjust the amount of sauce according to your preference. Always consult with a healthcare professional or registered dietitian for personalized dietary advice.

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FAQ

  • What can I substitute for fermented black bean sauce?

    If you can't find fermented black bean sauce, you can use a combination of hoisin sauce and soy sauce. However, it won't have the same probiotic benefits.
  • Can I add other vegetables to this stir-fry?

    Yes, feel free to add other vegetables such as mushrooms, zucchini, or bok choy.
  • Is brown rice better than white rice for gut health?

    Yes, brown rice is a whole grain and contains more fiber than white rice, which is beneficial for digestive health and supports a healthy gut microbiome.