Chicken Stir Fry Recipe: A Quick Meal for Busy Nights

Chicken stir fry is a popular choice among busy cooks looking for a quick and flavorful meal. This dish not only satisfies the taste buds with its rich flavors but also provides a balanced intake of essential nutrients. In this article, we will walk you through how to prepare this delicious chicken stir-fry in just 30 minutes. Let's get started!

Ingredients

1 lb boneless, skinless chicken thighs or breasts (sliced into thin strips)
2 tbsp soy sauce
1 tbsp oyster sauce
2 garlic cloves, minced
3 green onions, sliced diagonally
1 red bell pepper, diced
1 carrot, peeled and julienned
1 cup broccoli florets
1 tbsp cornstarch
2 tbsp vegetable oil (for stir-frying)
Salt to taste

Instructions

Prepare the sauce: In a small bowl, mix soy sauce, oyster sauce, minced garlic, and cornstarch. Set aside.
Cook the chicken: Heat 1 tablespoon of vegetable oil in a large wok or frying pan over medium-high heat until it starts to smoke slightly. Add sliced chicken strips and stir-fry for about 3 minutes or until they are no longer pink inside. Transfer the cooked chicken to a plate.
Prepare vegetables: While the chicken is cooking, prepare all the other ingredients by slicing green onions, dicing peppers, and julienneing carrots and broccoli.
Sauté vegetables: Return the pan to medium heat, add another tablespoon of oil. Once the oil is hot, add garlic cloves and stir-fry for 30 seconds until fragrant. Then, add red bell pepper and carrot; stir-fry them for about 4 minutes or until they are tender-crisp.
Mix everything together: Add broccoli florets to the pan and stir-fry for another minute. Pour in the sauce you prepared earlier, mix well, and cook for an additional two minutes. Finally, add back the cooked chicken strips into the mixture and let it simmer for 2-3 minutes or until the sauce thickens slightly.
Finish with green onions: Once everything is combined properly and heated through, turn off the heat source, garnish with sliced green onions, and serve immediately!

Tips for a Successful Stir Fry

Heat your pan well before adding ingredients. This ensures that the chicken doesn't stick to the pan and the vegetables retain their vibrant colors.
Freshly cut or sliced vegetables have better texture compared to pre-sliced ones found in stores. Julienned carrots and broccoli florets make a nice addition because they cook relatively quickly.
Stir-frying is about constant movement. Mixing frequently helps prevent burning and ensures even cooking.

Health Benefits of Chicken Stir Fry

The combination of chicken, vegetables, and sauces makes this dish rich in protein, vitamins, minerals, and fiber. Chicken provides lean muscle-building protein while green bell peppers contribute vitamin C, which supports skin health. Carrots are high in beta-carotene, promoting eye health. Broccoli is loaded with antioxidants like vitamin K and folate, which play crucial roles in bone metabolism and DNA synthesis.

With minimal fat content when prepared correctly, this dish can be part of a balanced diet suitable for weight management or general health maintenance.

Serving Suggestions

This stir-fry pairs excellently with steamed jasmine rice or noodles. You could also serve it over lettuce leaves as a healthier option – simply wrap the ingredients in large lettuce leaves and enjoy them like fresh wraps! If you prefer, this dish can be served alongside some cucumber slices to cool down your meal.

Cooking Time: 30 Minutes

The entire preparation process takes approximately half an hour. From prepping all necessary ingredients to serving the stir-fry on your plate – it's a quick yet fulfilling way to enjoy a nutritious and delicious dinner.

Number of Servings: 4

This recipe serves four people, making it perfect for a casual family dinner or an evening meal for two with friends. The leftovers are also ideal for packing into lunch boxes the next day.

Cooking Tips

For extra flavor, you can add some ginger root to your stir-fry along with the garlic cloves.
If you want a bit more heat, consider adding fresh chili peppers or cayenne pepper during cooking.
To keep leftovers from drying out when reheating, store them in an airtight container after cooling completely.

By following these simple steps and using readily available ingredients, you can prepare a delicious and nutritious chicken stir-fry anytime! Whether it's for a weeknight dinner or a quick lunch, this versatile dish is sure to be a hit with everyone at the table. Happy cooking!