This Healthy Easy Chicken and Vegetable Stir-Fry not only comes together in just 20 minutes but is also loaded with colorful veggies, lean protein, and savory sauce. On busy weeknights, when time is short and everyone is hangry, this dish transforms dinner into a warm family moment with each flavorful bite.
Just the other night, I whipped this stir-fry up as my kids shuffled into the kitchen after school. As the chicken sizzled in the pan, the comforting aroma of garlic and ginger wrapped around us like a warm blanket. My son peeked over the stove, eyes bright with excitement, as the vibrant colors of broccoli and carrots revealed themselves against the backdrop of golden chicken. “Can we have this every week?” he asked. And honestly, who could resist?
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Healthy Easy Chicken and Vegetable Stir-Fry
- Total Time: 20 minutes
- Yield: 4 servings 1x
- Diet: High Protein
Description
A quick and healthy chicken and vegetable stir-fry, perfect for busy weeknights.
Ingredients
- 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
- 1 tablespoon olive oil
- 1 cup broccoli florets
- 1/2 cup carrots, thinly sliced
- 1/4 cup low-sodium soy sauce
- 1 tablespoon honey
- 1 tablespoon freshly grated ginger
- 1 clove garlic, minced
Instructions
- In a small bowl, whisk together the soy sauce, honey, ginger, and garlic until well combined. Set aside.
- Heat olive oil in a large skillet over medium-high heat.
- Add chicken to the skillet, cooking for about 5 minutes until browned on all sides.
- Add broccoli and carrots to the skillet with the chicken.
- Pour the sauce over the chicken and vegetables, ensuring everything is well coated.
- Continue cooking, stirring frequently, for another 7 to 10 minutes until the vegetables are tender-crisp and chicken is fully cooked through.
Notes
For a delightful twist, serve over brown rice or quinoa and garnish with sesame seeds and chopped green onions.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Method: Stir-frying
- Cuisine: Asian
Nutrition
- Serving Size: 1 cup
- Calories: 350
- Sugar: 5g
- Sodium: 600mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 4g
- Protein: 32g
- Cholesterol: 70mg
Why You’ll Love This Recipe
This stir-fry is not just about convenience; it’s a beloved recipe that transcends generations. It’s quick enough for weeknight dinners yet impressive enough to serve to friends during a cozy get-together. The balance of tender chicken, crisp vegetables, and a sweet-savory sauce creates a medley of flavors that keeps everyone coming back for seconds. Plus, it allows you to sneak in those colorful veggies without anyone batting an eye, the ultimate win!
Let’s Cook It Together
What You’ll Need
- 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
- 1 tablespoon olive oil
- 1 cup broccoli florets
- 1/2 cup carrots, thinly sliced
- For the Sauce:
- 1/4 cup low-sodium soy sauce
- 1 tablespoon honey
- 1 tablespoon freshly grated ginger
- 1 clove garlic, minced
Step-by-Step Directions
- In a small bowl, whisk together the soy sauce, honey, grated ginger, and minced garlic until well combined. Set aside.
- Heat the olive oil in a large skillet over medium-high heat.
- Add the chicken pieces to the skillet and cook for about 5 minutes, ensuring they brown evenly on all sides. If your skillet is small, consider cooking in batches to avoid overcrowding.
- Once the chicken is browned, add the broccoli florets and sliced carrots to the skillet with the chicken.
- Pour the prepared sauce over the chicken and vegetables, ensuring everything is well coated.
- Continue to cook, stirring frequently, for another 7 to 10 minutes. Cook until the vegetables are tender-crisp and the chicken is fully cooked through, with the sauce thickening slightly.
Nutrition Values
- Serving size: 1 cup
- Calories: 350
- Protein: 32g
- Carbs: 22g
- Fat: 12g
- Fiber: 4g
Packed with protein and fiber, this recipe keeps you full longer without feeling heavy.
How I Love to Plate It
For dinner, I like to serve this stir-fry over a bed of fluffy brown rice or quinoa to soak up every bit of that delicious sauce. A sprinkle of sesame seeds and chopped green onions on top adds a nice crunch and freshness. It’s perfect for a cozy weeknight dinner, yet it has an inviting charm that makes it suitable for entertaining, too.
When my family gathers around the table, we often share stories of our day, laughter echoing off the walls as we dive into this colorful meal. After a day filled with activities, it is a delight to enjoy something so nourishing together.
Keeping It Fresh
If you happen to have leftovers (which is rare in my house), let them cool completely, then transfer the stir-fry to an airtight container. It will stay fresh in the refrigerator for up to three days. Want to prepare ahead? This meal is also freezer-friendly! Just store it in freezer-safe containers. When you’re ready to eat, thaw it overnight in the fridge before reheating.
To reheat, simply pop it in the microwave for a couple of minutes or heat it in a skillet over medium heat until warmed through. Add a splash of water or broth if it seems dry.
Pro Tips from My Kitchen
- Cut the chicken uniformly: This ensures even cooking, so you won’t have some pieces overdone while others are undercooked.
- Use fresh veggies: The crunch of fresh broccoli and sweet carrots makes a world of difference. You can also swap in other favorites like bell peppers or snap peas!
- Don’t rush the cooking: Take your time while browning the chicken to get a nice golden color; this adds depth to the flavor.
- Taste as you go: If you prefer a sweeter or saltier dish, adjust the honey and soy sauce to your taste.
- Add some spice: For a kick, throw in some red pepper flakes or a diced chili pepper with the chicken.
Fun Variations
- Add nuts: Toss in cashews or peanuts right at the end for a satisfying crunch and richer flavor.
- Going green: Swap out the broccoli for some sugar snap peas or green beans for a different twist.
- Sweet heat: Want to amp up the flavor? Add a teaspoon of Sriracha to the sauce for a little spice!
FAQs
Can I freeze this recipe?
Absolutely! This stir-fry freezes well. Allow it to cool completely, then freeze in airtight containers. Just thaw and reheat when you’re ready for a delicious meal!
What’s the best substitute for soy sauce?
If you’re looking for a gluten-free option, tamari is a fantastic substitute. Coconut aminos also work well for a soy-free alternative that has a slightly sweeter flavor.
How long will this stay fresh?
Stored properly in an airtight container in the refrigerator, this Healthy Easy Chicken and Vegetable Stir-Fry will last up to three days.
Can I double the recipe for meal prep?
Sure! Doubling this recipe is a great idea for meal prep. Just make sure you have a large enough skillet to handle the extra ingredients, or prepare them in batches.
This Chick and Vegetable Stir-Fry not only brings your family together but also proves that healthy doesn’t have to mean complicated. Enjoy this simple yet delightful recipe as you gather for dinner, and may it become a cherished favorite in your own home!