Need a delicious and fast meal that’s packed with flavor and good-for-you ingredients? Look no further than a classic chicken and vegetable stir-fry! This dish is a weeknight warrior, coming together in about 30 minutes from start to finish. It’s incredibly versatile, allowing you to use whatever fresh veggies you have on hand, and it’s a fantastic way to get a healthy dose of lean protein and colorful vegetables.
Health Benefits
Stir-frying is a wonderful cooking method that helps vegetables retain more of their nutrients compared to boiling. Chicken and vegetable stir-fry is a great choice for a balanced meal because it combines lean protein from the chicken with a variety of vitamins, minerals, and fiber from the colorful vegetables. This dish can support muscle health, boost your immune system, and aid digestion. It’s also generally lower in saturated fat when prepared with healthy oils, making it a heart-healthy option.
Ingredients Needed
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 2 tablespoons cooking oil (like canola, avocado, or peanut oil)
- 4 cups of fresh or frozen mixed vegetables (such as broccoli florets, sliced carrots, bell pepper strips, snow peas, mushrooms)
- 2 cloves garlic, minced
- 1 teaspoon grated fresh ginger
- 1/4 cup low-sodium soy sauce
- 2 tablespoons rice vinegar
- 1 tablespoon honey or maple syrup
- 1 tablespoon cornstarch
- 2 tablespoons water
Step By Step Making
- Prepare the Sauce: In a small bowl, whisk together the soy sauce, rice vinegar, honey, cornstarch, and water. Set this mixture aside.
- Cook the Chicken: Heat 1 tablespoon of cooking oil in a large skillet or wok over medium-high heat. Add the chicken pieces and cook until they are browned and cooked through, about 5-7 minutes. Remove the chicken from the skillet and set it aside.
- Stir-Fry Vegetables: Add the remaining 1 tablespoon of oil to the skillet. Add your mixed vegetables and stir-fry for 6-10 minutes, or until they are tender-crisp. Add the minced garlic and grated ginger to the vegetables and cook for another minute until fragrant.
- Combine and Thicken: Pour the prepared sauce over the vegetables in the skillet. Stir well to coat everything. Bring the sauce to a simmer and cook for 2-3 minutes, stirring, until it thickens slightly.
- Add Chicken Back: Return the cooked chicken to the skillet with the vegetables and sauce. Stir everything together to ensure the chicken is heated through and coated with the sauce.
- Serve: Serve your delicious chicken and vegetable stir-fry immediately. It’s great on its own or served over steamed brown rice or quinoa.
Nutritional Value
A serving of this chicken and vegetable stir-fry typically contains around 350 calories, 26 grams of protein, and 37 grams of carbohydrates. Other estimates suggest a similar dish can have about 406 calories, 48 grams of protein, and 15 grams of carbohydrates per serving.