This healthy chicken stir fry recipe is a weeknight hero, bringing together tender chicken, a rainbow of crisp vegetables, and a savory sauce that coats every bite. It’s designed for busy evenings when you want something delicious and nutritious on the table without a lot of fuss.
Whether you’re new to stir-frying or a seasoned pro, this recipe offers a straightforward approach to creating a satisfying meal that the whole family will enjoy. It’s proof that healthy eating can be both quick and incredibly flavorful.
Table of Contents
- What You’ll Love About This Quick And Easy Recipe
- Everything You Need To Make This Recipe Without Stress
- Time Needed From Start To Finish
- How To Make It Step By Step With Visual Cues
- Easy Variations And Serving Ideas That Fit Real Life
- Common Slip-Ups And How To Avoid Them
- How To Store It And Make It Ahead Without Ruining Texture
Healthy Chicken and Veggie Stir Fry
- Total Time: 25-27 minutes
- Yield: 4 servings 1x
Description
This healthy chicken stir fry recipe is a weeknight hero, bringing together tender chicken, a rainbow of crisp vegetables, and a savory sauce that coats every bite. It’s designed for busy evenings when you want something delicious and nutritious on the table without a lot of fuss. Whether you’re new to stir-frying or a seasoned pro, this recipe offers a straightforward approach to creating a satisfying meal that the whole family will enjoy. It’s proof that healthy eating can be both quick and incredibly flavorful.
Ingredients
Instructions
1. Prepare the Chicken: In a medium bowl, combine the cut chicken pieces with 1 tablespoon of soy sauce and 1 teaspoon of cornstarch. Toss well to coat the chicken evenly. This step helps to tenderize the chicken and gives it a slight crispness when cooked. Set aside while you prepare the vegetables.
2. Whisk the Stir Fry Sauce: In a small bowl, whisk together the chicken broth, 2 tablespoons of soy sauce, rice vinegar, brown sugar, and 1 teaspoon of cornstarch until smooth. Set this sauce aside. This ensures all the flavors are well combined and ready to be added to the wok or skillet.
3. Cook the Chicken: Heat 1 tablespoon of sesame oil and 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Once the oil is shimmering, add the chicken in a single layer, making sure not to overcrowd the pan. Cook for 3-4 minutes, flipping once, until the chicken is browned and cooked through. The chicken should have a nice golden crust. Remove the cooked chicken from the skillet and set it aside.
4. Saute the Aromatics and Harder Vegetables: Add the sliced onion to the same skillet and cook for 2-3 minutes until it starts to soften. Then, add the broccoli florets and sliced carrots. Stir-fry for another 3-4 minutes, until the vegetables are slightly tender-crisp. They should still have a bit of bite but be starting to soften.
5. Add Remaining Vegetables and Aromatics: Push the vegetables to one side of the skillet. Add the minced garlic and grated ginger to the empty side and cook for about 30 seconds until fragrant. Then, add the sliced red bell pepper and snap peas to the skillet. Stir-fry everything together for 1-2 minutes until the bell pepper and snap peas are bright and tender-crisp.
6. Combine and Finish with Sauce: Return the cooked chicken to the skillet with all the vegetables. Give the prepared stir fry sauce a quick whisk again (as the cornstarch can settle) and pour it over the chicken and vegetables. Stir continuously for 1-2 minutes, allowing the sauce to thicken and coat everything evenly. The sauce should become glossy and cling to the ingredients. Serve immediately, garnished with sesame seeds if desired.
- Prep Time: 15 minutes
- Cook Time: 10-12 minutes
- Category: main dish
- Method: stir-fry
- Cuisine: asian
Nutrition
- Serving Size: 1 serving
Keywords: chicken, stir fry, healthy, weeknight, quick, vegetables, dinner, easy, asian, family friendly
What You’ll Love About This Quick And Easy Recipe
This chicken and veggie stir fry is a fantastic choice for anyone looking for a fast, flavorful, and nutritious dinner. It works perfectly for busy weeknights because it comes together in under 30 minutes, making it quicker than ordering takeout. This recipe is ideal for families, as you can easily customize the vegetables to suit everyone’s preferences, and the mild, savory sauce is generally a hit with both kids and adults. It’s also a great way to use up any vegetables lingering in your fridge, reducing food waste. You can serve it as a standalone meal or over a bed of rice or noodles for a more substantial dinner. Its vibrant colors and fresh flavors make it an appealing dish that feels both wholesome and indulgent.
Everything You Need To Make This Recipe Without Stress
Gathering your ingredients before you start cooking is key to a smooth stir-fry experience. This recipe uses common pantry staples and readily available fresh produce, ensuring you can whip it up even on short notice.
INGREDIENTS:
- 1 pound boneless, skinless chicken breasts or thighs, cut into 1-inch pieces
- 1 tablespoon soy sauce, plus more for the sauce
- 1 teaspoon cornstarch, plus more for the sauce
- 1 tablespoon sesame oil, divided
- 1 tablespoon olive oil or vegetable oil
- 1 medium yellow onion, thinly sliced
- 2 cups broccoli florets
- 1 red bell pepper, thinly sliced
- 1 cup sliced carrots (about 2 medium carrots)
- 1 cup snap peas
- 2 cloves garlic, minced
- 1 tablespoon grated fresh ginger
- 1/2 cup chicken broth
- 2 tablespoons soy sauce
- 1 tablespoon rice vinegar
- 1 tablespoon brown sugar
- 1 teaspoon cornstarch
- Cooked rice or noodles, for serving (optional)
- Sesame seeds, for garnish (optional)
For the chicken, you can use either boneless, skinless chicken breasts for a leaner option or boneless, skinless chicken thighs for a more tender and flavorful result. If you prefer, you can also substitute shrimp or firm tofu for the chicken. When it comes to vegetables, feel free to swap out broccoli, bell peppers, carrots, and snap peas for your favorites. Green beans, mushrooms, zucchini, or bok choy would all work wonderfully. Just be sure to cut them into similar-sized pieces so they cook evenly. For the sauce, low-sodium soy sauce is a great option if you’re watching your salt intake. Rice vinegar adds a nice tang, but a squeeze of lime juice could also work in a pinch.
Time Needed From Start To Finish
This recipe is designed for speed and efficiency, making it perfect for those busy weeknights when time is of the essence.
- Prep Time: 15 minutes
- Cook Time: 10-12 minutes
- Total Time: 25-27 minutes
The majority of the prep time involves chopping the chicken and vegetables. Once everything is prepped, the actual cooking process is incredibly fast, typical of stir-frying. This means you can have a fresh, hot meal on the table in under half an hour.
How To Make It Step By Step With Visual Cues
Follow these simple steps to create a delicious and healthy chicken and veggie stir fry. Having all your ingredients prepped and ready to go before you start cooking is crucial for stir-frying success.
- Prepare the Chicken: In a medium bowl, combine the cut chicken pieces with 1 tablespoon of soy sauce and 1 teaspoon of cornstarch. Toss well to coat the chicken evenly. This step helps to tenderize the chicken and gives it a slight crispness when cooked. Set aside while you prepare the vegetables.
- Whisk the Stir Fry Sauce: In a small bowl, whisk together the chicken broth, 2 tablespoons of soy sauce, rice vinegar, brown sugar, and 1 teaspoon of cornstarch until smooth. Set this sauce aside. This ensures all the flavors are well combined and ready to be added to the wok or skillet.
- Cook the Chicken: Heat 1 tablespoon of sesame oil and 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Once the oil is shimmering, add the chicken in a single layer, making sure not to overcrowd the pan. Cook for 3-4 minutes, flipping once, until the chicken is browned and cooked through. The chicken should have a nice golden crust. Remove the cooked chicken from the skillet and set it aside.
- Sauté the Aromatics and Harder Vegetables: Add the sliced onion to the same skillet and cook for 2-3 minutes until it starts to soften. Then, add the broccoli florets and sliced carrots. Stir-fry for another 3-4 minutes, until the vegetables are slightly tender-crisp. They should still have a bit of bite but be starting to soften.
- Add Remaining Vegetables and Aromatics: Push the vegetables to one side of the skillet. Add the minced garlic and grated ginger to the empty side and cook for about 30 seconds until fragrant. Then, add the sliced red bell pepper and snap peas to the skillet. Stir-fry everything together for 1-2 minutes until the bell pepper and snap peas are bright and tender-crisp.
- Combine and Finish with Sauce: Return the cooked chicken to the skillet with all the vegetables. Give the prepared stir fry sauce a quick whisk again (as the cornstarch can settle) and pour it over the chicken and vegetables. Stir continuously for 1-2 minutes, allowing the sauce to thicken and coat everything evenly. The sauce should become glossy and cling to the ingredients. Serve immediately, garnished with sesame seeds if desired.
Easy Variations And Serving Ideas That Fit Real Life
This chicken and veggie stir fry is incredibly versatile, making it easy to adapt to different tastes and occasions. For a kid-friendly twist, you can cut the chicken into smaller, bite-sized pieces and use milder vegetables like corn or peas alongside the traditional options. Offering a choice of dipping sauces on the side, like a little extra soy sauce or a sweet and sour sauce, can also encourage picky eaters.
If you’re looking to change up the protein, shrimp cooks even faster than chicken, and firm tofu or tempeh can be used for a vegetarian option. Just press the tofu well before stir-frying to remove excess moisture. For a touch of heat, a pinch of red pepper flakes or a dash of sriracha can be added to the sauce. You can also incorporate other vegetables like sliced mushrooms, baby corn, water chestnuts, or bamboo shoots for added texture and flavor.
This stir fry is excellent served over steamed white or brown rice, but it’s equally delicious with noodles like lo mein or ramen. For a lower-carb option, consider serving it over cauliflower rice or alongside a simple green salad. It’s a fantastic dish for a casual family dinner, but also impressive enough to serve when you have guests over, especially if you set out a few extra toppings like chopped peanuts, fresh cilantro, or a drizzle of chili oil.
Common Slip-Ups And How To Avoid Them
Even simple recipes can have common pitfalls. Knowing what to watch out for can help you achieve perfect results every time with your chicken and veggie stir fry.
One common mistake is overcrowding the pan. When you add too much chicken or too many vegetables at once, the temperature of the pan drops significantly. This causes the ingredients to steam instead of stir-fry, leading to soggy chicken and limp vegetables rather than beautifully browned and crisp ones. To avoid this, cook the chicken in batches if necessary, and ensure there’s enough space for the ingredients to make direct contact with the hot surface of the pan.
Another slip-up is overcooking the vegetables. Stir-frying is meant to cook vegetables quickly until they are tender-crisp, retaining their vibrant color and some crunch. Overcooking them turns them mushy and dull. To prevent this, add harder vegetables like carrots and broccoli first, giving them a head start, and then add quicker-cooking vegetables like bell peppers and snap peas later in the process. Keep a close eye on them and remove the pan from the heat as soon as they reach your desired doneness.
Finally, not preparing ingredients in advance can lead to a chaotic cooking experience. Stir-fries cook very quickly, so there’s no time to chop vegetables or measure sauces once you start. This is often called “mise en place” – having everything in its place. Chop all your vegetables, cut your chicken, and whisk your sauce before you even turn on the heat. This ensures a smooth, stress-free cooking process and prevents anything from burning while you’re scrambling for the next ingredient.
How To Store It And Make It Ahead Without Ruining Texture
This healthy chicken and veggie stir fry is a fantastic meal prep option, and it stores quite well
FAQs
- Can I make these ahead? Yes—prep ahead, refrigerate, then serve when ready.
- How long do leftovers last? Store covered in the fridge for 3–4 days for best texture.
- Can I adjust sweetness? Yes—add more or less sweetener to taste.
- Can I change the fruit? Yes—swap strawberries for blueberries, raspberries, or sliced banana.
