Recipe: Healthy Chicken Stir-Fry
This healthy chicken stir-fry recipe is delicious and super easy to make!
Skip the MSG and other additives that you might get if you ordered take-out and instead pick your favorite fresh veggies and make this simple homemade sauce that pleases the whole family.
This easy, healthy chicken stir-fry recipe is filling, full of nutrients, and sure to be a new staple.
How Do You Make Chicken Stir Fry?
Making chicken stir fry is actually quite simple. There are four main components in chicken stir fry:
- Chicken (or substitute another meat/vegan option like tofu)
- Stir Fry Sauce
- Rice (or quinoa, brown rice, etc.)
You’ll typically start off by cooking your rice or other grain since this can take the longest to cook. Next, you can mix all of your sauce ingredients together or get your protein cooking and while it cooks, work on your sauce. The vegetables come after the protein, then you mix in your sauce and toss the chicken/veggies/sauce mixture over your rice.
Is Chicken Stir Fry Healthy?
Yes, chicken stir fry is generally pretty healthy! And our recipe below definitely falls into that category. A protein, lots of vegetables and a grain makes for a pretty balanced and nutritious meal. A few ways we make our stir fry even healthier as you can see below:
- Use brown rice instead of white rice for more fiber
- Use reduced-sodium soy sauce to cut down on excess salt
- Load in the veggies: we’ve got bok choy, carrots, onion, peppers, broccoli and snow peas
- Use garlic and ginger in your sauce to make it flavorful while still adding health benefits
What Vegetables Should I Use? Are Frozen Vegetables Okay?
The beauty of a stir fry lies in not only it’s health benefits and ease of making but also in it’s flexibility! You can use lots of different vegetables in a stir fry according to your preferences. Of course, the ones we are using below are delicious: bok choy, carrots, onion, bell peppers, broccoli and snow peas. But you can also try: mushrooms, green beans, green onions, asparagus — really, the options are endless.
Frozen vegetables can also be used in a stir fry! In fact, there are several store-bought bags of mixed stir-fry veggies that make things even simpler. If you’re using frozen and fresh vegetables, just make sure to give the frozen vegetables a couple of minutes for a head start to make sure things cook evenly.
What Is a Stir Fry Sauce?
Stir-fry sauces can vary, but they all typically have an Asian flavor courtesy of soy sauce. We like to flavor ours with ginger, garlic, a touch of honey and some red pepper flakes for some kick.
Some may choose to use cornstarch or arrowroot powder for a thicker sauce. While others may choose to use coconut aminos or tamari in place of soy sauce for a gluten-free version.
How Should I Cook The Chicken?
For the perfect chicken, we like to cube chicken breasts into bite-size pieces and saute in a frying pan with olive oil. Allow to brown on all sides and cook through until it reaches 165 degrees.
Can I Skip The Rice?
Of course! If you’d like a lower-carb version, you can choose to omit the rice completely and you’ll still be left with a delicious bowl of chicken and veggies.
If you’d like to substitute the rice with another grain, you can always go for quinoa, farro or even rice noodles!
More Healthy Stir Fry Recipes
How To Make Chicken Stir Fry
Total Time: 60 minutes
Yield: 4 serving(s)
- 4 chicken breasts, cut into bite sized pieces
- 2 tablespoons extra virgin olive oil
- 1 cup brown rice
- 1 medium size bunch of bok choy, washed and diced
- 3 medium sized carrots, washed and sliced
- 1 medium yellow or white onion, chopped
- 1 yellow or red pepper, washed and cubed
- 1/2 a head of broccoli, washed and the heads cut off into bite sized pieces
- 1 container or 2 cups snow peas, washed and cleaned
- Stir Fry Sauce
- 1/2 cup reduced sodium soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon sesame seeds
- 1 tablespoon garlic
- 2.5 tablespoons ginger paste or 1.5 tablespoons fresh ground ginger
- 1 teaspoon red chili pepper flakes
- 1 teaspoon honey
- Follow package instructions for 1 cup dry brown rice. It will yield 2 cups once cooked. The rice simmers 40-50 minutes
- Mix together the stir-fry sauce ingredients into a measuring cup or bowl and set aside
- Prep the vegetables and the chicken as indicated above then set aside
- Heat a large frying pan add in the 2 tbsp EVOO add chicken breast and brown until fully cooked
- Wait until all the rice is cooked, and cooling. Next add in all the veggies to the cooked chicken and cover your stir-fry with the prepared sauce
- The entire stir-fry will cook 3-5 minutes together until veggies are bright in color but still crisp
- Plate 1/2 cup rice to each plate and distribute the stir-fry among the 4 plates. This recipe makes 4 healthy sized servings of stir fry
Nutrition Information Per Serving
Protein: 35 gram(s)
Fat: 7 gram(s)
Carbohydrates: 42 gram(s)
Recipe Cuisine: American
From the kitchen of: Get Healthy U