Easy Chicken & Vegetable Stir Fry – A Healthy Weeknight Classic

Introduction

This Easy Chicken & Vegetable Stir Fry is your go-to for a fast, flavorful, and nourishing dinner that’s ready in under 30 minutes. It’s the kind of recipe that satisfies every craving — tender strips of chicken, crisp-tender vegetables, and a glossy, savory stir-fry sauce that clings to every bite.

Perfect for busy weeknights, this dish is incredibly versatile, clean-eating friendly, and can be customized with whatever veggies you have on hand. It’s naturally gluten-free if you use tamari, and easy to make low-carb by serving over cauliflower rice or skipping the grains altogether.

Whether you’re new to stir-frying or a seasoned home cook, this is a pantry-friendly favorite you’ll keep coming back to.

Ingredients Overview

This stir fry comes together with simple, wholesome ingredients and an umami-rich sauce that brings it all together.

Chicken

• Boneless Skinless Chicken Breast or Thighs: Lean, high-protein, and quick to cook.
• Thinly Sliced or Cubed: Cutting into small, even pieces helps with fast, even cooking.
• Marinade (optional): A light marinade of soy sauce, garlic, and cornstarch helps tenderize and flavor the chicken.

Vegetables

• Bell Peppers: Sweet, colorful, and perfect for stir-frying.
• Broccoli Florets: Add crunch and nutrients like vitamin C and fiber.
• Carrots: Thin slices or matchsticks add sweetness and color.
• Snow Peas or Snap Peas: For crisp texture and freshness.
• Optional Add-ins: Mushrooms, baby corn, zucchini, cabbage, or bok choy.

Stir Fry Sauce

• Tamari or Soy Sauce: Deep umami flavor. Use tamari for gluten-free.
• Garlic & Ginger: Fresh is best, but powdered works in a pinch.
• Sesame Oil: Adds a rich, toasty depth.
• Rice Vinegar: Brightens the sauce.
• Maple Syrup or Honey: A touch of sweetness to balance the salt and acid.
• Cornstarch Slurry: Helps thicken the sauce so it clings to the chicken and vegetables.

Substitutions:

• Vegetarian: Use tofu or tempeh in place of chicken.
• Low-Sodium: Use reduced-sodium soy sauce or coconut aminos.
• Spicy: Add chili flakes, sriracha, or Thai red chili for heat.

Step-by-Step Instructions

1. Prep Ingredients First

• Thinly slice 1 lb of chicken breast or thighs against the grain.
• Chop 4 cups of mixed vegetables (e.g. bell peppers, broccoli, carrots).
• Mince 2 cloves garlic and 1 tsp fresh ginger.

Tip: Stir fry moves fast — have everything chopped and ready before turning on the heat.

2. Make the Stir Fry Sauce

In a small bowl, whisk together:

• 1/4 cup tamari or soy sauce
• 1 tbsp rice vinegar
• 1 tbsp maple syrup or honey
• 1 tsp sesame oil
• 1/4 cup water
• 1 tsp cornstarch

Set aside.

3. Cook the Chicken

• Heat 1 tbsp neutral oil (like avocado or canola) in a large skillet or wok over medium-high heat.
• Add chicken in a single layer. Let sear undisturbed for 1–2 minutes, then stir-fry until just cooked through (about 5–6 minutes total).
• Remove chicken from the pan and set aside.

4. Stir Fry the Vegetables

• In the same pan, add a splash more oil if needed.
• Add carrots and broccoli first; stir-fry for 2 minutes.
• Add bell peppers, snow peas, and any quick-cooking veggies.
• Stir-fry another 2–3 minutes until crisp-tender.

5. Combine & Sauce

• Return chicken to the pan.
• Pour in the stir fry sauce and stir to coat.
• Simmer for 1–2 minutes until the sauce thickens slightly and everything is evenly coated.

Optional Garnish: Sesame seeds, sliced green onions, or a squeeze of lime.

Tips, Variations & Substitutions

• Protein Swaps: Use shrimp, beef, tofu, or tempeh for variety.
• Add Crunch: Top with roasted cashews, peanuts, or sesame seeds.
• Thicken Sauce Naturally: Simmer a bit longer if you want to skip cornstarch.
• Make It a Meal: Serve over jasmine rice, brown rice, noodles, or cauliflower rice.

Storage Tips:

• Store leftovers in an airtight container for up to 4 days.
• Reheat in a skillet with a splash of water or broth to loosen the sauce.
• This recipe also freezes well.

Serving Ideas & Occasions

This stir fry is a weeknight winner, but it’s also great for:

• Meal prep lunches – holds up well in the fridge
• Family dinners – kid-friendly and customizable
• Post-gym meals – high in protein and easy to digest
• Low-fuss entertaining – quick, colorful, and universally loved

Pair with:

• Steamed jasmine or brown rice
• Rice noodles or soba
• Cauliflower rice or spiralized zucchini
• Miso soup or Asian slaw

Nutritional & Health Notes

This dish offers a nutritious balance of:

• Lean Protein from chicken (about 25–30g per serving)
• Vitamins and Fiber from a variety of vegetables
• Low Added Sugar and no refined carbs if served without rice
• Naturally Gluten-Free when made with tamari
• Dairy-Free and low in saturated fat

Estimated Per Serving (without rice):

• Calories: ~280
• Protein: ~28g
• Carbs: ~12g
• Fat: ~10g
• Fiber: ~3g

To increase calories or carbs, simply serve over grains or add more vegetables like sweet potatoes.

FAQs

Q1: Can I use frozen vegetables?
A1: Yes. Just add them directly to the pan and stir-fry for a few extra minutes until cooked through.

Q2: How do I keep the veggies crisp?
A2: Stir-fry over high heat and avoid overcrowding the pan. Cook in batches if needed.

Q3: Can I make this ahead of time?
A3: Yes. This stir fry stores well and reheats easily. It’s great for lunchboxes or make-ahead dinners.

Q4: Is this stir fry gluten-free?
A4: Use tamari or coconut aminos instead of soy sauce to make it gluten-free.

Q5: How do I make it spicy?
A5: Add chili flakes, diced fresh chilies, sriracha, or a splash of chili oil to the sauce.

Q6: Can I double the recipe?
A6: Absolutely. Use a larger wok or cook chicken and vegetables in batches to avoid steaming them.

Q7: What can I use instead of cornstarch?
A7: Arrowroot powder or tapioca starch work just as well to thicken the sauce.

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