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Close-up of a vibrant bowl featuring seasoned chicken pieces, cherry tomatoes, and broccoli florets, perfect for healthy meals recipes.

Healthy Chicken and Vegetable Stir Fry

This recipe provides a quick and nutritious meal featuring lean protein and fresh vegetables. It is suitable for weeknight dinners and can be prepared ahead of time.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 people
Course: Dinner, Main Course
Cuisine: Asian
Ingredients Equipment Method Notes

Ingredients
  

For the Stir Fry
  • 1.5 lbs boneless, skinless chicken breasts cut into bite-sized pieces
  • 1 tbsp sesame oil
  • 1 cup broccoli florets
  • 1 cup sliced carrots
  • 2 cloves garlic minced
For the Sauce
  • 1/4 cup low-sodium soy sauce
  • 2 tbsp honey or maple syrup
  • 1 tsp fresh ginger grated
  • 1 tsp cornstarch mixed with 1 tbsp cold water

Equipment

  • Large skillet or wok
  • Cutting board
  • Knife

Method
 

  1. Mix the soy sauce, honey, and ginger in a small bowl for the sauce base. Set aside.
  2. Heat the sesame oil in a large skillet or wok over medium-high heat. Add the chicken pieces and cook until browned and cooked through, about 5 to 7 minutes. Remove the chicken from the skillet and set aside.
  3. Add the broccoli, carrots, and bell pepper to the same skillet. Stir fry for 4 to 5 minutes until the vegetables are tender-crisp. Add the minced garlic during the last minute of cooking.
  4. Return the cooked chicken to the skillet with the vegetables. Pour the sauce mixture over the chicken and vegetables.
  5. Stir in the cornstarch slurry. Cook for 1 to 2 minutes, stirring constantly, until the sauce thickens slightly. Serve immediately over brown rice or quinoa if desired.

Notes

For make-ahead meals, you can chop all the vegetables and chicken and store them separately in the refrigerator for up to 2 days. Keep the sauce ingredients separate as well. When ready to eat, cook the chicken, add the vegetables, and then combine with the sauce.

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