Chicken and Vegetable Stir Fry Recipe

Stir-fries are among the most versatile and beloved dishes worldwide. Originating in China, this method of cooking involves quickly frying ingredients in a hot pan or wok with a small amount of oil. The result is a meal that is quick, full of vibrant flavors, and packed with nutritional value, as the ingredients retain their color, crunch, and nutrients.

Chicken and Vegetable Stir Fry is a great way to incorporate lean protein, fresh vegetables, and aromatic seasonings into a single dish. It’s a perfect recipe for busy weeknights, as it can be made in under 30 minutes. The combination of chicken, colorful vegetables, and a savory sauce provides a balanced meal that can be enjoyed on its own or served with rice, noodles, or even quinoa.

Instructions

Step 1: Marinate the Chicken

1. Prepare the Chicken: Thinly slice the chicken breasts or thighs against the grain into strips. This allows the chicken to cook quickly and absorb more of the marinade flavor. If you prefer, you can also use chicken tenderloins, as they are tender and cook quickly.

2. Make the Marinade: In a medium bowl, combine the soy sauce, rice vinegar, sesame oil, cornstarch, grated ginger, minced garlic, and honey (if using). Whisk the ingredients together until smooth, ensuring the cornstarch is dissolved completely. The honey adds a slight sweetness, balancing the salty and tangy elements in the marinade.

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3. Marinate the Chicken: Place the chicken strips in the bowl with the marinade. Toss the chicken in the marinade until it is evenly coated. Let it marinate for 15-30 minutes at room temperature. For the best flavor, you can marinate it for up to 2 hours in the refrigerator.

Step 2: Prepare the Stir Fry Vegetables

4. Prep the Vegetables: While the chicken is marinating, take the time to prepare the vegetables. Slice the bell peppers, zucchini, carrot, onion, and mushrooms into thin strips or slices. Chop the broccoli into bite-sized florets. You want all the vegetables to be cut into uniform sizes so they cook evenly.

5. Organize Your Ingredients: Stir frying is a quick cooking process, so it’s important to have all your vegetables, garlic, and sauces prepared and ready to go before you start cooking. This will make the process smoother and more efficient.

Step 3: Cook the Chicken

6. Heat the Pan or Wok: Heat a large skillet or wok over medium-high heat. Add 1 tablespoon of vegetable oil and swirl it around to coat the bottom of the pan. The oil should shimmer when it’s hot.

7. Cook the Chicken: Once the oil is hot, add the marinated chicken strips to the pan. Spread them out in a single layer and allow them to cook undisturbed for 2-3 minutes to get a nice sear. After that, stir-fry the chicken for another 2-3 minutes, ensuring it cooks through and turns golden brown on all sides. Remove the chicken from the pan and set it aside.

   • Tip: If cooking in batches, be sure not to overcrowd the pan, as this can cause the chicken to steam rather than fry. If necessary, cook the chicken in two batches.

Step 4: Stir-Fry the Vegetables

8. Sauté the Aromatics: In the same pan or wok, add another tablespoon of vegetable oil. Once the oil is hot, add the sliced onions and garlic. Stir-fry for 1-2 minutes until the onions become soft and translucent, and the garlic becomes fragrant.

9. Add the Vegetables: Add the sliced bell peppers, carrots, zucchini, and broccoli to the pan. Stir-fry for about 5-7 minutes, or until the vegetables are crisp-tender. You want to retain the color and texture of the vegetables, so avoid overcooking them.

   • Tip: If the vegetables start to stick to the pan, add a splash of water to create some steam, which helps to soften the vegetables without losing their crispiness.

10. Add Mushrooms (optional): If you’re using mushrooms, add them to the pan about halfway through cooking the vegetables. Mushrooms release moisture as they cook, and you want them to absorb the flavors of the stir-fry sauce.

Step 5: Prepare the Stir Fry Sauce

11. Mix the Sauce: In a small bowl, whisk together the soy sauce, hoisin sauce, oyster sauce (if using), rice vinegar, sesame oil, sriracha (optional), and cornstarch. Add water to thin the sauce, adjusting the consistency based on your preference. The cornstarch will help thicken the sauce as it cooks, giving it a nice, glossy texture.

Step 6: Combine the Chicken, Vegetables, and Sauce

12. Return the Chicken to the Pan: Once the vegetables are cooked, add the chicken back into the pan with the vegetables. Stir everything together, allowing the chicken and vegetables to mix evenly.

13. Add the Stir Fry Sauce: Pour the prepared stir-fry sauce over the chicken and vegetables. Stir everything together until the chicken and vegetables are well-coated in the sauce. Let the sauce cook for 2-3 minutes until it thickens and becomes glossy.

14. Taste and Adjust: Taste the stir fry and adjust the seasoning if needed. If you like it saltier, add a little more soy sauce. If you want more heat, add more sriracha or a dash of chili flakes.

Step 7: Serve

15. Serve the Stir Fry: Once everything is cooked through and the sauce has thickened, remove the pan from the heat. Serve the stir fry over a bed of rice, noodles, or quinoa. Garnish with sesame seeds and chopped green onions for added flavor and crunch.

16. Enjoy: Your delicious Chicken and Vegetable Stir Fry is ready to be enjoyed. The tender chicken, colorful vegetables, and savory sauce come together in this quick and easy meal that’s perfect for a weeknight dinner or meal prep.

Tips and Variations

1. Vegetable Substitutions: This recipe is highly customizable. If you don’t have all the vegetables listed, feel free to use whatever you have on hand. Some other great stir-fry vegetables include snow peas, bok choy, baby corn, cabbage, and bean sprouts.

2. Protein Options: If you prefer a different protein, you can easily swap the chicken for beef, pork, or tofu. Simply adjust the cooking times as needed based on the protein you’re using.

3. Add More Spice: If you like your stir fry on the spicier side, increase the amount of sriracha or add chili garlic sauce to the stir-fry sauce. You can also sprinkle some chili flakes directly onto the dish when serving.

4. Make it Gluten-Free: To make this recipe gluten-free, use tamari instead of soy sauce, and ensure that the hoisin sauce and oyster sauce are gluten-free versions.

5. Add Nuts: For added texture and flavor, toss in some cashews or peanuts right before serving. They’ll add a delightful crunch and a nutty flavor that pairs wonderfully with the stir fry.

6. Meal Prep: This stir fry is perfect for meal prepping. You can make a large batch, store it in an airtight container, and keep it in the refrigerator for 3-4 days. To reheat, simply warm it up in a skillet or microwave.

Nutritional Information (per serving)

The nutritional breakdown for one serving of Chicken and Vegetable Stir Fry (without rice or noodles) is approximately:

• Calories: ~300-350 kcal

• Protein: ~35-40g

• Fat: ~15-20g (depends on the amount of oil used)

• Carbohydrates: ~15-20g (mainly from the vegetables and sauce)

• Fiber: ~4-5g

• Sugar: ~8-10g (mainly from vegetables and sauces)

• Sodium: ~600-800mg (depending on soy sauce)

• Cholesterol: ~60mg

This dish is a great source of lean protein, healthy fats, and fiber. It’s also relatively low in calories and carbs, making it an excellent option for those following low-carb or keto diets.

Conclusion

Chicken and Vegetable Stir Fry is an easy, healthy, and customizable dish that can be made quickly and tailored to your preferences. The vibrant colors, delicious flavors, and satisfying textures make it a go-to meal for busy weeknights or meal prep. By combining tender chicken, crisp vegetables, and a flavorful stir-fry sauce, you can create a balanced and nutritious dish that everyone will love.