Chicken And Vegetable Stir Fry Recipe With Easy Sauce

Name: Chicken And Vegetable Stir Fry
Prep time: 8 min
Cook time: 10 min
Total time: 18 min
Cuisine: Asian
Ingredients: – 1 pound boneless, skinless chicken breast, cut into 1-inch cubes; – Salt and pepper for seasoning the chicken; – 2 tablespoons olive oil, divided for cooking; – 2 cups broccoli florets; – 1/2 yellow bell pepper, cut into 1-inch pieces; – 1/2 red bell pepper, cut into 1-inch pieces; – 1/2 cup sliced baby carrots; – 2 teaspoons minced ginger; – 2 minced garlic cloves; – 1 tablespoon cornstarch; – 2 tablespoons cold water for whisking with cornstarch; – 1/4 cup low sodium chicken broth; – 3 tablespoons low sodium soy sauce; – 1/4 cup honey; – 1 tablespoon toasted sesame oil; – 1/2 teaspoon crushed red pepper flakes

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Why You’ll Love This Chicken And Vegetable Stir Fry

This chicken and vegetable stir fry is a go-to meal for anyone juggling a busy schedule, offering a quick and tasty way to get dinner on the table. Imagine coming home after a long day and whipping up something healthy with just a few simple steps. You’ll appreciate how it’s packed with delicious chicken options that keep things light and flavorful.

One reason you’ll love this dish is its ease of preparation. It’s incredibly simple to make, needing only basic ingredients and a short cooking time, which makes it ideal for weeknight dinners. Beyond being fast, it brings amazing health benefits with lean protein from the chicken and a mix of colorful veggies that deliver vitamins and antioxidants for a balanced meal. Plus, it’s versatile enough to tweak for different diets, like going gluten-free or vegan, all while keeping that fresh, irresistible taste front and center.

Key Benefits and Adaptations

This recipe stands out for its adaptability, letting you swap ingredients to suit your needs. For instance, if you’re watching calories, just add more veggies to bulk it up. The harmonious blend of flavors from the sauce ensures every bite is a delight, making it easy to get the family excited about eating well. Whether you’re a busy parent or a student on a budget, this chicken and vegetable stir fry will become a staple in your kitchen.

The recipe yields about 343 calories per serving, including 29 grams of carbohydrates, 26 grams of protein, and 13 grams of fat. It also packs in nutrients like 3095 IU of vitamin A, 89.1 milligrams of vitamin C, and other essentials to support your wellness goals. Preparation takes just 8 minutes, with cooking adding another 10, for a total of 18 minutes that’s perfect for rushed evenings.

Jump To

1. Why You’ll Love This Chicken And Vegetable Stir Fry
2. Essential Ingredients for Chicken And Vegetable Stir Fry
3. How to Prepare the Perfect Chicken And Vegetable Stir Fry: Step-by-Step Guide
4. Dietary Substitutions to Customize Your Chicken And Vegetable Stir Fry
5. Mastering Chicken And Vegetable Stir Fry: Advanced Tips and Variations
6. How to Store Chicken And Vegetable Stir Fry: Best Practices
7. FAQs: Frequently Asked Questions About Chicken And Vegetable Stir Fry
8. Chicken And Vegetable Stir Fry

Essential Ingredients for Chicken And Vegetable Stir Fry

1 pound boneless, skinless chicken breast, cut into 1-inch cubes
Salt and pepper, to taste (for seasoning the chicken)
2 tablespoons olive oil, divided (for cooking)
2 cups broccoli florets
1/2 yellow bell pepper, cut into 1-inch pieces
1/2 red bell pepper, cut into 1-inch pieces
1/2 cup sliced baby carrots
2 teaspoons minced ginger
2 minced garlic cloves
1 tablespoon cornstarch
2 tablespoons cold water (for whisking with cornstarch)
1/4 cup low sodium chicken broth
3 tablespoons low sodium soy sauce
1/4 cup honey
1 tablespoon toasted sesame oil
1/2 teaspoon crushed red pepper flakes

These ingredients make it simple to create a dish that’s both nutritious and full of flavor. Each one plays a key role, from the lean chicken that provides protein to the veggies that add crunch and vitamins. Don’t forget the sauce components, as they bring everything together with a sweet and savory punch.

Special Dietary Options

For those with dietary needs, you can easily adapt this list. Swap the chicken for firm tofu to go vegan, or use tamari instead of soy sauce for a gluten-free version. Tips like choosing fresh vegetables can make your meal even tastier, ensuring it’s accessible for everyone from busy parents to health-focused individuals.

How to Prepare the Perfect Chicken And Vegetable Stir Fry: Step-by-Step Guide

Getting started with this chicken and vegetable stir fry is as easy as gathering your ingredients and following a few straightforward steps. First, prepare the chicken by seasoning 1 pound of boneless, skinless cubes with salt and pepper. Heat 1 tablespoon of olive oil in a skillet over medium-high heat and cook the chicken for 3 to 5 minutes until it’s done, then set it aside.

Next, in the same skillet, add the remaining tablespoon of olive oil and cook the vegetables 2 cups of broccoli florets, 1/2 yellow bell pepper and 1/2 red bell pepper cut into pieces, and 1/2 cup of sliced baby carrots until they’re tender-crisp. Add 2 teaspoons of minced ginger and 2 minced garlic cloves, cooking for another minute to release their aroma. Now, return the chicken to the skillet, pour in the sauce you made by whisking 1 tablespoon of cornstarch with 2 tablespoons of cold water and mixing it with 1/4 cup low sodium chicken broth, 3 tablespoons low sodium soy sauce, 1/4 cup honey, 1 tablespoon toasted sesame oil, and 1/2 teaspoon crushed red pepper flakes.

Detailed Steps and Tips

Stir everything together, bring it to a boil while stirring, and let it simmer for 1 minute until the sauce thickens. Serve this dish with rice or chow mein for a complete meal that’s ready in no time. To enhance it, try tips like using chicken thighs for extra juiciness or doubling the sauce for more flavor whisk it thoroughly to get that perfect thickness.

This method can be adapted for vegan diets by swapping chicken for tofu or making it gluten-free with alternative sauces. For even cooking, cut all ingredients into similar sizes, and remember to cook over high heat to keep things crisp. It’s a fun recipe that even newlyweds or seniors can master with ease.

Dietary Substitutions to Customize Your Chicken And Vegetable Stir Fry

Making this chicken and vegetable stir fry fit your lifestyle is simple with a few smart swaps. For protein, replace the chicken with firm tofu or tempeh to create a vegan-friendly version that still packs a protein punch. If you’re in the mood for seafood, shrimp makes a great alternative, or try beef strips for a heartier twist.

On the vegetable side, swap broccoli with cauliflower or add snow peas and mushrooms for variety and extra nutrients. For the sauce, use coconut aminos instead of soy sauce if you’re avoiding gluten, and reduce the honey to cut down on sweetness. These changes help tailor the dish for diet-conscious folks, like adding fresh herbs for low-sodium options.

Flavor and Health Modifications

Incorporate spices like chili flakes for a kick, or use low-sodium ingredients to keep things heart-healthy. This flexibility means working professionals or baking enthusiasts can enjoy it without fuss, turning a basic stir fry into something personal and exciting.

Mastering Chicken And Vegetable Stir Fry: Advanced Tips and Variations

Once you’re comfortable with the basics, take your chicken and vegetable stir fry to the next level with some pro techniques. Start by using a high smoke-point oil like avocado oil and preheating your wok for that perfect sear and crisp texture. Cook ingredients in batches to avoid overcrowding, which helps everything brown evenly and boosts the flavor.

Experiment with flavors by adding hoisin sauce for sweetness or chili garlic sauce for heat.
Incorporate nuts like cashews for extra crunch or sesame seeds for a nutty finish.
For presentation, garnish with chopped scallions or a lime wedge to make it visually appealing.

Make-ahead options include prepping veggies and marinating chicken the night before, saving time on busy days. These tips, like choosing fresh ingredients for the best taste, make the dish adaptable for travelers or food enthusiasts exploring new ideas.

Additional Variations

Variation	Benefit
Use chicken thighs	More moisture and flavor compared to breast
Double the sauce	Extra coating for bolder taste
Add snow peas or mushrooms	Increases nutrition and texture variety

This approach ensures your stir fry is not only delicious but also customized to your preferences.

How to Store Chicken And Vegetable Stir Fry: Best Practices

Proper storage keeps your chicken and vegetable stir fry fresh and safe to eat later. Pop leftovers into an airtight container and refrigerate them for up to 3-4 days to lock in that great taste. If you want to keep it longer, freeze portions in bags, making sure to leave room for expansion, and use within 2 months.

When reheating, do it gently on the stove or in the microwave with a bit of water to avoid drying out the veggies. For meal prep, divide into single servings right after cooking to make your week easier. These steps help busy parents or working pros enjoy healthy meals without the hassle.

FAQs: Frequently Asked Questions About Chicken And Vegetable Stir Fry

What vegetables work best for chicken and vegetable stir fry?

The best vegetables for chicken and vegetable stir fry are those that cook quickly and retain some crunch, such as broccoli, bell peppers, carrots, snap peas, and mushrooms. You can also include onions and green beans for added flavor and texture. Choose a mix of colorful vegetables to make the dish both visually appealing and nutritious. Cut all vegetables into similar-sized pieces to ensure even cooking.

How do I prevent chicken from becoming dry in a stir fry?

To keep chicken moist in a stir fry, slice it thinly and cook it quickly over high heat. Marinating the chicken for at least 15 minutes in a mixture of soy sauce, garlic, and a little oil can help lock in moisture and add flavor. Avoid overcrowding the pan, as this causes steaming instead of sautéing, which can dry out the meat.

What is the best way to cook a stir fry sauce?

For a well-balanced stir fry sauce, combine soy sauce, garlic, ginger, a sweetener like honey or brown sugar, and a thickener such as cornstarch. Cook the sauce separately or pour it over the stir-fried ingredients in the last minute of cooking. Stir continuously until the sauce thickens slightly, coating the chicken and vegetables evenly. This method ensures the sauce isn’t watery and enhances the overall flavor.

Can I make chicken and vegetable stir fry ahead of time?

While stir fry is best fresh, you can prepare the chicken and vegetables in advance by chopping and marinating the meat and keeping the vegetables prepped in airtight containers. Cook the stir fry right before serving to maintain crisp texture and flavor. Leftovers can be refrigerated for up to 2 days but may lose the vegetables’ crunch when reheated.

How can I make chicken and vegetable stir fry healthier?

To make chicken and vegetable stir fry healthier, use lean chicken breast or thigh meat and cook with minimal oil, preferably a heart-healthy option like olive or avocado oil. Increase the amount of fresh vegetables for added fiber and vitamins. Consider using low-sodium soy sauce to reduce salt intake. Serving the stir fry with brown rice or quinoa adds whole grains for extra nutrition.

Chicken Stir Fry Recipe with Fresh Vegetables and Simple Sauce