After the brain, your eyes are the most complex organs in the human body, containing over two million working parts. To keep such a delicate and complicated organ functioning properly, the body relies on its immune system to ward off disease and other infections. A robust immune system is supported by the food that we eat, and studies have shown that vitamin A is a key nutrient for immune system health – find it in this classic stir fry.
In addition to the vitamin-rich chicken, this stir fry contains carrots, long known to support eye health, and other vibrant vegetables like broccoli, sprouts, and green beans.
When serving, swap white rice for brown, which contains vitamin E, zinc and niacin, all which promote overall eye health. Brown rice also has a low glycemic index, which can help reduce your risk for age-related macular degeneration.
2 chicken breasts (cut in strips)
1 cup chopped carrots
1 cup yellow or green beans (or both)
1 cup bean sprouts
1 cup fresh chopped mushrooms
½ cup fresh minced parsley
1 cup chopped broccoli
½ cup chopped celery
¼ cup water
1 diced white onion
1 tbsp. vegetable oil
1 tbsp. chicken stock
1. In a deep pan (or wok) heat the vegetable oil and cook the chicken until it browns (roughly 5 minutes).
2. Mix in the chopped vegetables and parsley, cooking until the vegetables are tender (roughly 15 minutes)
3. Pour the water and chicken stock over the vegetables and chicken strips and let simmer for 2-3 minutes.
4. Serve with a side of white or brown rice.
For other great recipes, download a FREE eBook copy of our Eats for Your Eyes Cookbook!