Busy weeknights call for meals that are both delicious and easy to prepare. This healthy chicken stir fry recipe delivers on both fronts. Featuring vibrant vegetables and tender chicken coated in a savory homemade sauce, it’s a quick-prep dish bursting with flavor. You’ll love how simple it is to bring this nutritious meal to your table tonight. It’s perfect for the whole family!
Why You’ll Love This Healthy Chicken Stir Fry
Making a delicious and healthy chicken stir fry has never been easier. Harvard Health highlights that a stir-fry is an excellent method to incorporate a healthy serving of vegetables and lean protein into your diet, showing why this recipe will become a new favorite. Here’s why:
- Quick and Easy Preparation: From chopping to serving, this meal comes together in under 20 minutes.
- Packed with Fresh Vegetables: Enjoy a colorful array of crisp, nutritious veggies in every bite.
- Delicious Homemade Stir Fry Sauce: Skip the store-bought versions and whip up a perfectly balanced sauce from scratch.
- Versatile and Customizable Ingredients: Easily swap proteins or vegetables to suit your family’s preferences.
- Family-Friendly, Appealing to All: Even picky eaters will enjoy the mild, savory flavors.
- A Nutritious and Balanced Meal: It’s a complete dish offering lean protein and fiber-rich vegetables.
Ingredients
Making a delicious healthy chicken stir fry starts with fresh, quality ingredients. Here’s what you’ll need for this quick and flavorful dish:
- 1 lb boneless, skinless chicken breast (cut into 1-inch cubes)
- Salt and black pepper (to taste)
- 2 tbsp olive oil (divided)
- 2 cups broccoli florets
- 1/2 yellow bell pepper (cut into 1-inch pieces)
- 1/2 red bell pepper (cut into 1-inch pieces)
- 1/2 cup baby carrots (sliced)
- 2 tsp minced fresh ginger
- 2 garlic cloves (minced)
Stir Fry Sauce
- 1 tbsp corn starch
- 2 tbsp cold water
- 1/4 cup low sodium chicken broth
- 3 tbsp low sodium soy sauce
- 1/4 cup honey
- 1 tbsp toasted sesame oil
- 1/2 tsp crushed red pepper flakes (optional)
Notes & Substitutions
- Chicken: For a richer flavor, use boneless, skinless chicken thighs instead of breast.
- Vegetables: Feel free to swap or add other favorites like snow peas, sliced mushrooms, or snap peas.
- Oil: Avocado oil is an excellent substitute for olive oil due to its higher smoke point. For high-heat cooking methods like stir-frying, selecting an oil with a suitable smoke point is crucial, as detailed in comprehensive guides on understanding cooking oil smoke points.
- Soy Sauce: For a gluten-free option, use tamari in place of traditional soy sauce.
- Sweetness: Adjust the honey quantity up or down based on your personal taste preference.
- Heat: Increase the crushed red pepper flakes or add a dash of sriracha for a spicier kick.
Equipment
Gathering your tools before you begin ensures a smooth cooking process for this healthy chicken stir fry. You’ll need just a few basic kitchen items to prepare this quick meal:
- Large skillet or wok
- Cutting board
- Sharp knife
- Whisk
- Measuring cups and spoons
Instructions
Cooking a flavorful healthy chicken stir fry is simple with these easy steps. Follow along to create a delicious meal in no time:
- Prepare the Stir Fry Sauce:
In a small bowl, whisk together the corn starch and cold water until smooth. Add the low sodium chicken broth, low sodium soy sauce, honey, toasted sesame oil, and crushed red pepper flakes (if using) to the bowl. Whisk everything thoroughly until the sauce is completely smooth and well combined. Set the prepared sauce aside.
- Cook the Chicken:
Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Season the cubed chicken breast generously with salt and black pepper to taste. Add the seasoned chicken to the hot skillet in a single layer. Cook the chicken for 5-7 minutes, turning occasionally, until it is beautifully browned on all sides and cooked through. Remove the cooked chicken from the skillet and set it aside on a plate.
- Sauté the Vegetables:
Add the remaining 1 tablespoon of olive oil to the same skillet. Once the oil is shimmering, add the broccoli florets, yellow bell pepper, red bell pepper, and sliced baby carrots to the skillet. Cook the vegetables for 3-5 minutes, stirring frequently, until they become crisp-tender but still retain some bite. Stir in the minced fresh ginger and minced garlic cloves. Cook for an additional minute, allowing the aromatics to become fragrant.
- Combine and Thicken:
Return the cooked chicken to the skillet with the sautéed vegetables. Give the reserved stir fry sauce a quick re-whisk to ensure it’s fully combined. Pour the re-whisked sauce evenly over the chicken and vegetables in the skillet. Bring the mixture to a boil, stirring constantly, to ensure even coating. Allow it to boil for just one minute, continuing to stir, until the sauce visibly thickens and coats all the ingredients.
- Serve Immediately:
Remove the skillet from the heat once the sauce has thickened. Serve your vibrant healthy chicken stir fry hot with your desired accompaniments. Enjoy this quick, flavorful, and nutritious meal!
Pro Tips for the Best Healthy Chicken Stir Fry
Elevate your healthy chicken stir fry with these expert tips, ensuring perfect results every time.
- Prep Ahead: Chop all your vegetables and chicken in advance. This makes assembly quick and easy.
- Don’t Overcrowd: Cook the chicken and vegetables in batches if your skillet isn’t large enough. Overcrowding lowers the pan temperature, leading to steaming instead of stir-frying.
- High Heat: Use medium-high heat for proper stir-frying. This ensures a quick cook and crispy texture for your vegetables.
- Even Cuts: Cut all ingredients, especially vegetables and chicken, into similar-sized pieces. This promotes even cooking.
- Fresh Ingredients: Always opt for fresh ginger and garlic. They provide a much bolder and more authentic flavor than dried or jarred versions.
- Adjust Sauce: Taste the stir fry sauce before thickening it. Adjust the honey, soy sauce, or spice level as needed.
- Prevent Soggy Veggies: Cook vegetables just until crisp-tender. Overcooking will make them soft and mushy, losing their vibrant texture.
Serving Suggestions & Variations
This healthy chicken stir fry is incredibly versatile, making it easy to adapt to any meal preference.
Serving Suggestions
- Serve this delicious stir fry over fluffy steamed brown rice or classic white rice.
- For a lower-carb option, pair your stir fry with light and airy cauliflower rice.
- Enjoy it with stir-fried lo mein or chow mein noodles for a heartier meal.
- Complement the rich flavors with a simple, refreshing side salad.
Variations
- Protein Swaps: Easily substitute the chicken with lean beef strips, succulent shrimp, firm tofu cubes, or tender pork.
- Add Nuts: For extra crunch and healthy fats, toss in a handful of toasted cashews or crunchy peanuts at the end.
- Extra Flavor: Garnish your finished dish with a sprinkle of toasted sesame seeds or fresh, chopped green onions.
- Vegetable Boost: Enhance the veggie content by adding water chestnuts, baby corn, sliced mushrooms, or fresh bok choy.
- Spicy Kick: If you love heat, include thinly sliced jalapeños or serrano peppers when sautéing the vegetables.
Nutrition
This healthy chicken stir fry is a fantastic example of a balanced meal. It provides lean protein from the chicken, essential vitamins and fiber from the abundance of fresh vegetables, and healthy fats from the olive and sesame oils. It’s designed to be a satisfying and nutrient-dense option for your family.
| Nutrient | Amount Per Serving |
|---|---|
| Calories | 380 |
| Carbs | 35g |
| Protein | 30g |
| Fat | 14g |
| Saturated Fat | 2g |
| Cholesterol | 75mg |
| Sodium | 480mg |
| Fiber | 4g |
| Sugar | 21g |
| Vitamin A | 35% DV |
| Vitamin C | 90% DV |
| Calcium | 8% DV |
| Iron | 15% DV |
Nutrition information is an estimate and may vary based on specific ingredients and cooking methods.
FAQ
- Is this chicken stir fry genuinely healthy?
Yes, this recipe prioritizes lean protein, fresh vegetables, and a homemade sauce with controlled sodium and sugar, making it a very healthy choice. It’s packed with nutrients.
- Can I use frozen vegetables instead of fresh?
Absolutely! Frozen stir-fry vegetable mixes work well. Just add them directly to the hot skillet, ensuring they are thoroughly cooked and any excess water evaporates.
- How can I make the stir fry sauce less sweet?
You can reduce the amount of honey used in the sauce. Start with half the recommended amount and taste, adding more only if desired.
- What is the ideal cut of chicken for stir fry?
Boneless, skinless chicken breast or thighs cut into 1-inch cubes are ideal. Thighs offer more flavor and stay juicier.
- How do I prevent my stir fry from becoming watery or soggy?
Use a very hot skillet or wok and avoid overcrowding the pan when cooking the chicken and vegetables. This ensures ingredients sear rather than steam.
- Can I prepare the stir fry sauce in advance?
Yes, you can whisk the stir fry sauce ingredients together and store it in an airtight container in the refrigerator for up to 3-4 days.
Conclusion
This healthy chicken stir fry is truly a winner for any busy weeknight. It perfectly combines quick preparation, minimal cleanup, and incredible flavors. With fresh ingredients and a simple homemade sauce, you can create a restaurant-quality meal right in your own kitchen. Don’t wait; make this delicious and nutritious dish a regular part of your meal rotation starting tonight!