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–+ servings
A bowl of healthy meal featuring glazed protein medallions served with bright broccoli, carrots, and peppers.

Simple Chicken and Vegetable Stir Fry

This recipe provides a quick and healthy meal using lean protein and fresh vegetables. It is suitable for a weeknight dinner.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 people
Course: Dinner
Cuisine: Asian
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Stir Fry
  • 1.5 lbs boneless, skinless chicken breasts cut into bite-sized pieces
  • 1 tbsp sesame oil
  • 2 cups 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 to create a slurry

Equipment

  • Large skillet or wok
  • Cutting board
  • Sharp knife

Method
 

  1. Prepare the sauce by whisking together the soy sauce, honey or maple syrup, and grated ginger in a small bowl. 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 it aside.
  3. Add the broccoli and carrots to the same skillet. Stir fry for 3 minutes until they begin to soften slightly. Add the sliced red bell pepper and minced garlic, and cook for 1 more minute.
  4. Return the cooked chicken to the skillet with the vegetables.
  5. Pour the prepared sauce mixture over the chicken and vegetables. Stir well to coat everything.
  6. Pour the cornstarch slurry into the skillet while stirring constantly. Cook for 1 to 2 minutes until the sauce thickens. Serve immediately over brown rice or quinoa if desired.

Nutrition

Calories: 350kcalCarbohydrates: 25gProtein: 35gFat: 12gSaturated Fat: 2gCholesterol: 90mgSodium: 650mgFiber: 4gSugar: 10g

Notes

You can substitute chicken with shrimp or tofu. Use any firm vegetables you have on hand, such as snap peas or mushrooms.

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