Easy Chicken & Vegetable Stir Fry – Quick Weeknight Dinner

Introduction

This easy chicken and vegetable stir fry is a fast, colorful, and healthy dinner that comes together in under 30 minutes. Juicy strips of chicken breast are tossed with crisp-tender vegetables in a savory soy-garlic sauce — no takeout menu required.

Packed with protein, fiber, and fresh flavor, this stir fry is endlessly flexible. Use whatever veggies you have on hand, serve it over rice, noodles, or cauliflower rice, and adjust the heat level to your liking. It’s perfect for busy weeknights, meal prep, or when you need something nutritious and delicious in a hurry.

Ingredients Overview

The beauty of stir fry is how simple ingredients can deliver big, bold flavor. Here’s what you need for this version — and how to make it your own.

Chicken

• Boneless, skinless chicken breast: Lean and cooks quickly when thinly sliced.
• Chicken thighs are juicier and more forgiving but slightly higher in fat.

Pro Tip: Slice chicken thinly against the grain for tenderness. Marinate briefly in soy sauce and cornstarch to help it stay juicy and brown well.

Vegetables

Use a colorful mix of fresh vegetables for texture and nutrition. Popular choices include:

• Broccoli florets
• Red bell pepper
• Carrots (thinly sliced)
• Snow peas or snap peas
• Zucchini
• Mushrooms
• Baby corn or water chestnuts (for crunch)

Cut everything into similar-sized pieces for even cooking.

Stir Fry Sauce

This simple, flavorful sauce coats every bite without being heavy:

• Low-sodium soy sauce – salty umami base
• Oyster sauce – adds depth and richness
• Sesame oil – for nutty aroma
• Rice vinegar – balances with tang
• Garlic and ginger – fresh, bold aromatics
• Cornstarch – thickens the sauce just enough

Optional: add honey or brown sugar for a touch of sweetness, or red pepper flakes for heat.

Oil for Cooking

• Use neutral oil with a high smoke point like avocado oil, canola, or vegetable oil.
• A dash of sesame oil at the end adds flavor but isn’t ideal for high-heat cooking.

Step-by-Step Instructions

1. Make the Sauce

In a small bowl, whisk together:

• 3 tbsp low-sodium soy sauce
• 1 tbsp oyster sauce
• 1 tsp sesame oil
• 1 tbsp rice vinegar
• 1 tsp cornstarch
• 1 tsp honey (optional)
• 1 clove garlic, minced
• 1 tsp fresh grated ginger

Set aside.

2. Prepare the Chicken

Slice 1 lb of chicken breast into thin strips. Toss with:

• 1 tbsp soy sauce
• 1 tsp cornstarch
• Optional: a dash of white pepper

Let it sit while you prep vegetables.

3. Prep the Vegetables

Chop 3–4 cups of mixed vegetables. Aim for quick-cooking, bite-sized pieces.

Example mix:

• 1 cup broccoli florets
• 1/2 red bell pepper, sliced
• 1 carrot, thinly sliced
• 1/2 cup snow peas
• 1/2 zucchini, halved and sliced

4. Stir Fry the Chicken

Heat 1 tbsp oil in a large skillet or wok over medium-high heat. Add the chicken in a single layer and sear for 3–4 minutes without moving it, then stir and cook another 2 minutes until fully cooked.

Remove chicken from the pan and set aside.

5. Cook the Vegetables

Add another 1 tbsp oil if needed. Stir fry vegetables for 4–5 minutes, starting with firmer ones like carrots and broccoli. Add quicker-cooking vegetables like snap peas or zucchini in the last 2 minutes.

You want them crisp-tender, not soggy.

6. Combine and Sauce

Return the chicken to the pan. Stir the sauce and pour it over everything. Toss quickly over high heat for 1–2 minutes until the sauce thickens and everything is coated.

Taste and adjust: add more soy sauce, vinegar, or heat if desired.

7. Serve Immediately

Serve hot over:

• Steamed white or brown rice
• Lo mein or soba noodles
• Cauliflower rice for low-carb
• Quinoa for extra protein

Top with sliced green onions or toasted sesame seeds for garnish.

Tips, Variations & Substitutions

Cooking Tips

• Cook over high heat for fast searing and vibrant vegetables.
• Don’t crowd the pan — use a large skillet or wok.
• Prep everything before you start cooking — stir fry moves fast.

Flavor Variations

• Spicy: Add chili garlic paste or red pepper flakes to the sauce.
• Sweet and savory: Add 1–2 tbsp of hoisin or sweet chili sauce.
• Thai-style: Use fish sauce, lime juice, and Thai basil.

Ingredient Swaps

• Protein: Swap chicken for shrimp, beef strips, tofu, or tempeh.
• Veggies: Use whatever’s seasonal — bok choy, cabbage, green beans, mushrooms.
• Sauce base: Use tamari for gluten-free, or coconut aminos for soy-free.

Serving Ideas & Occasions

This stir fry is an ideal quick dinner, but also great for:

• Meal prep lunches – keeps well for 3–4 days
• Post-workout meals – high in protein and customizable carbs
• Family-friendly dinners – serve with noodles for kids

Serve with:

• A side of egg rolls or dumplings
• Jasmine or basmati rice
• Cucumber salad or steamed edamame

Make it a full spread or keep it light and simple.

Nutritional & Health Notes

This chicken and veggie stir fry is well-balanced with lean protein, fiber, and healthy carbs. It’s lower in fat and sugar than typical takeout and easy to customize.

Approximate Nutritional Info (per serving with 1 cup cooked rice):

• Calories: ~450
• Protein: 35g
• Carbs: 30–35g
• Fat: 18g
• Fiber: 5g

Skip the rice or use cauliflower rice to reduce carbs. Add extra veggies for volume and vitamins. Use less oil or light soy sauce to lower sodium and fat.

FAQs

Q1: Can I make this ahead of time?

Yes! Stir fry stores well for 3–4 days in the fridge. Reheat in a skillet or microwave, adding a splash of water if it’s dry.

Q2: Can I freeze stir fry?

It’s best fresh, but you can freeze cooked chicken and veggies in an airtight container for up to 2 months. Thaw and reheat on the stovetop with fresh sauce.

Q3: What’s the best pan for stir fry?

A wok is traditional and excellent for high heat. A large stainless-steel or nonstick skillet also works — just avoid overcrowding.

Q4: Can I use frozen vegetables?

Yes, but thaw and pat dry first. They’ll release more water, so stir-fry in smaller batches over high heat for best texture.

Q5: How can I make it gluten-free?

Use tamari or coconut aminos instead of soy sauce. Make sure all sauces (like oyster sauce) are labeled gluten-free.

Q6: How do I prevent chicken from drying out?

Slice thin, marinate briefly, and cook quickly over high heat. Don’t overcook. Chicken thighs are more forgiving than breasts.

Q7: What’s a good low-carb option for serving?

Cauliflower rice, shredded cabbage stir-fried quickly, or just enjoy the chicken and veggies on their own for a low-carb meal.

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