How to Make a Delicious Chicken and Vegetable Stir Fry

Chicken and vegetable stir fry is one of those dishes that can be prepared in minutes yet leaves the table with an array of flavors and textures. It’s a meal that can be customized depending on what ingredients you have available, making it both flexible and satisfying for everyone at the table.

Ingredients Needed

1 lb chicken breast or thighs, cut into strips
1 onion, sliced thinly
3 cups mixed vegetables (bell peppers, broccoli, carrots)
4 cloves garlic, minced
2 tablespoons soy sauce
2 tablespoons olive oil or vegetable oil
Salt and pepper to taste
(Optional) 1 tablespoon cornstarch mixed with water for a thicker sauce

Instructions

Begin by preparing your vegetables. While the chicken can be marinated, you should chop up all your vegetables before starting.

In a medium bowl, combine your soy sauce and cornstarch (if using) with water. Stir until the cornstarch is fully dissolved into a smooth liquid.

Heat 1 tablespoon of oil in a large wok or frying pan over high heat. Once the oil is hot enough to shimmer, add your chicken strips. Stir-fry for about 3 minutes or until the chicken is no longer pink on the inside and has cooked through. Remove from the wok and set aside.

In the same wok, add another tablespoon of oil. Once heated, add the sliced onions. Stir fry until they start to soften, around 2-3 minutes. Then, add your minced garlic and continue cooking for a minute more, allowing the flavor of the garlic to infuse into the mixture.

Add in all your chopped vegetables—bell peppers, broccoli, carrots. Toss them together with the onions and cook until they are just beginning to soften but still maintain some crunch. This usually takes about 5 minutes depending on how firm or soft you like your veggies.

Return the chicken back into the wok along with any juices that might have accumulated in the plate where it was placed earlier. Pour over the soy sauce mixture, stirring everything together until well combined and heated through. Taste and season with salt and pepper as necessary.

If you prefer your stir fry to be a little thicker, mix the cornstarch-water solution into the wok towards the end of cooking for about 2 minutes or so. Once it thickens slightly, remove from heat immediately to avoid overcooking the chicken and vegetables.

Cooking Time

This dish can be prepared in approximately 25 minutes, making it perfect for a quick dinner when time is of the essence.

Number of Servings

This recipe yields around four servings. If you're hosting guests or having a bigger family meal, feel free to double or triple the quantities accordingly!

Tips & Tricks

For added flavor, you could include ginger and green onions along with your garlic.
Feel free to substitute the vegetables according to what’s available in your pantry. Mushrooms or zucchini would be great alternatives for this dish too.
If you prefer a lighter version of the stir fry, omit the soy sauce and use tamari instead which is gluten-free.

Health Benefits

This simple yet delicious chicken and vegetable stir-fry provides a balance of protein from the chicken along with essential vitamins and minerals found in the vegetables. It’s an excellent choice for those looking to incorporate more fresh produce into their diet while still enjoying a hearty meal.

Serving Suggestions

Serve your stir fry over steamed rice or noodles for a complete meal that is filling without being heavy. You could also garnish with sesame seeds or chopped green onions before serving for additional texture and color.

Nutritional Information (Per Serving)

Calories: ~350
Total Fat: ~16g
Saturated Fat: ~3g
Cholesterol: ~75mg
Sodium: ~750mg
Total Carbohydrates: ~24g
Dietary Fiber: ~6g
Sugars: ~12g
Protein: ~35g

This chicken and vegetable stir fry not only serves as a delightful meal but also stands out with its versatility, allowing you to tweak it according to your preferences. Whether you're looking for something quick during the week or want to impress guests on the weekend, this dish offers a simple yet satisfying solution.