Quick Chicken and Vegetable Stir-fry
A speedy and delicious weeknight meal, this stir-fry combines tender chicken with a vibrant mix of fresh vegetables in a savory ginger-garlic sauce. It's a healthy, high-protein option that comes together in under 30 minutes.
For 4 servings
Prepare the chicken and sauce.
- In a medium bowl, toss the chicken pieces with 1 tablespoon of cornstarch and 2 tablespoons of soy sauce until evenly coated. Set aside.
- In a separate small bowl, whisk together the remaining soy sauce, rice vinegar, and toasted sesame oil to create the stir-fry sauce.
- In another small bowl, whisk the remaining 1 tablespoon of cornstarch with 4 tablespoons of water to make a slurry. Set aside.
TIPCoating the chicken in cornstarch, a technique called velveting, helps keep it tender and juicy during cooking.Cook the chicken.
Heat 1 tablespoon of avocado oil in a large skillet or wok over high heat until it shimmers. Add the chicken in a single layer and cook for 3-4 minutes, stirring occasionally, until golden brown and cooked through. Remove the chicken from the skillet and set it aside.
Stir-fry the vegetables.
- Add the remaining 1 tablespoon of avocado oil to the same skillet.
- Add the broccoli and carrots and stir-fry for 3-4 minutes until they begin to soften.
- Add the bell pepper and snap peas and cook for another 2 minutes until all vegetables are crisp-tender.
- Add the minced garlic and grated ginger, and cook for 30 seconds until fragrant.
TIPCook the harder vegetables first to ensure everything is perfectly crisp-tender at the end. Don't overcrowd the pan; cook in batches if needed.Combine and finish the stir-fry.
- Return the cooked chicken to the skillet with the vegetables.
- Pour the prepared stir-fry sauce over everything and toss to combine.
- Give the cornstarch slurry a quick stir and pour it into the skillet. Cook for 1-2 minutes, stirring constantly, until the sauce thickens and coats the chicken and vegetables.
Garnish and serve.
Remove from heat. Garnish with sliced green onions and toasted sesame seeds. Serve immediately over steamed brown rice.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1For best results, have all your ingredients chopped and ready before you start cooking. Stir-frying is a very fast process.
- 2Ensure your wok or skillet is very hot before adding ingredients to get a good sear.
- 3Feel free to swap vegetables based on what you have on hand. Mushrooms, zucchini, or baby corn are great additions.
- 4To save time, use a bag of pre-cut stir-fry vegetables from the grocery store.
- 5For a touch of sweetness, add a teaspoon of honey or maple syrup to the stir-fry sauce.
- 6Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Adapt it for your goals.
Vegetarian
Replace the chicken with 1 block (14 oz) of extra-firm tofu, pressed and cubed. Follow the same steps for coating and cooking.
gluten freeGluten free
Ensure you use gluten-free tamari or coconut aminos instead of soy sauce. Cornstarch is naturally gluten-free.
quickQuick
Use a store-bought stir-fry sauce and a bag of frozen mixed vegetables to get this meal on the table in under 15 minutes.
high proteinHigh protein
Add 1 cup of shelled edamame along with the snap peas to boost the protein content even further.
Why this is on our healthy list.
High in Lean Protein
Chicken breast is an excellent source of lean protein, which is essential for muscle repair, growth, and overall body function.
Rich in Fiber
The abundance of vegetables like broccoli, carrots, and snap peas provides a significant amount of dietary fiber, promoting digestive health and satiety.
Packed with Vitamins and Minerals
The colorful array of vegetables offers a wide range of essential nutrients, including Vitamin C from bell peppers, Vitamin A from carrots, and antioxidants that support the immune system.
Supports Weight Management
This balanced meal is high in protein and fiber, which helps you feel full and satisfied, making it a great choice for a healthy weight management plan.
Frequently asked questions
Yes, this stir-fry is very healthy. It's packed with lean protein from chicken and loaded with fiber, vitamins, and minerals from the variety of vegetables. Using low-sodium soy sauce and minimal oil keeps it heart-healthy.