Chicken Vegetable Stir Fry

This 15-minute Healthy Chicken Vegetable Stir Fry recipe is simple but full of flavor, featuring a delicious combination of chicken, mushroom, poblano pepper, and onion coated in a delicious sweet and savory sauce!

How to Make Healthy Chicken Vegetable Stir Fry

Note: The full instructions are provided in the recipe card below.

Whisk together all the marinade ingredients in a medium bowl and set aside. Slice the chicken against the grain into thin strips and add it to your marinade. Let it sit in the refrigerator for 10 to 15 minutes or overnight.

In a separate small bowl, stir together all the sauce ingredients until the cornstarch is fully dissolved and set aside. Heat a wok or large skillet on high heat and add 2 tablespoons of oil. When a wisp of white smoke appears, toss the marinated chicken into the wok.

Cook until the chicken is crisp around the edges and charred in spots, 3 to 5 minutes. Toss a few times and continue cooking until just cooked through 2 to 3 minutes. Once the chicken is seared and cooked, remove it to a large plate. Heat the remaining 2 tablespoons oil, add the green beans, and cook, stirring for 2 to 3 minutes, until dark green and caramelized. Add the garlic, ginger, and onion, stirring for 2 minutes longer.

Return the cooked chicken to the wok. Stir the sauce mixture again to dissolve the cornstarch and pour it into the wok thoroughly; keep it all moving. Scrape any bits off the bottom of the wok before they start to burn. Once the sauce has turned into a thick glaze, for about 1 minute, serve the Healthy Chicken Vegetable Stir Fry immediately. Enjoy!

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Recipe

Easy Chicken Vegetable Stir Fry

by Camila Benitez

This 15 minutes Healthy Chicken Vegetable Stir Fry recipe is simple but full of flavor, featuring a delicious combination of chicken, mushroom, poblano pepper, and onion coated in a delicious sweet and savory sauce!

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Course Main Course

Cuisine Asian

Servings 10

Calories 108 kcal

Equipment

• Measuring cups
• Pan
• Wooden Spatula

Ingredients

  

1x2x3x

• ▢ 1 lb (450 g) boneless skinless chicken breast or thighs, cut into strips or bite-size pieces

For the Marinade:

• ▢ 1 tablespoon mushroom-flavored soy sauce or low sodium soy sauce
• ▢ 1 tablespoon Shaoxing wine (or dry sherry)
• ▢ 1 tablespoon cornstarch
• ▢ ¼ teaspoon garlic powder
• ▢ ¼ teaspoon black pepper

For the Sauce:

• ▢ 3 tablespoons oyster sauce
• ▢ 2 tablespoons Shaoxing wine (or dry sherry)
• ▢ 2 tablespoons soy sauce
• ▢ ⅓ cup chicken stock
• ▢ 2 teaspoons sugar
• ▢ 2 teaspoons cornstarch
• ▢ 2 to 3 tablespoons peanut oil or vegetable oil
• ▢ 227 g mushrooms baby portabella or white
• ▢ 1 poblano pepper ,
• ▢ 3 cloves garlic , chopped
• ▢ 3 teaspoons ginger , minced
• ▢ 2 green onions , chopped

Instructions

 

• In a medium bowl, whisk together all the marinade ingredients and set aside. Slice the chicken against the grain into thin strips and add it to your marinade. Let it sit for at least 10 to 15 minutes or as long as overnight in the refrigerator.
• In a separate small bowl, stir together all the sauce ingredients until the cornstarch is fully dissolved and set aside. Heat a wok or large skillet on high heat and add 2 tablespoons of oil. When a wisp of white smoke appears, toss the marinated chicken into the wok.
• Cook until the chicken is crisp around the edges and charred in spots, 3 to 5 minutes. Toss a few times and continue cooking until just cooked through 2 to 3 minutes. Once the chicken is seared and cooked through, remove it to a large plate.
• Heat the remaining 2 tablespoons oil, add the green beans, and cook, stirring for 2 to 3 minutes, until dark green and caramelized. Add the garlic, ginger, and onion, constantly stirring for 2 minutes longer.
• Return the cooked chicken into the wok. Stir the sauce mixture again to thoroughly dissolve the cornstarch and pour it into the wok; keep it all moving. Scrape any bits off the bottom of the wok before they start to burn.
• Once the sauce has turned into a thick glaze, for about 1 minute, serve the Healthy Chicken Vegetable Stir Fry immediately. Enjoy!

Notes

How to Store & Re-Heat

To store leftover Healthy Chicken Vegetable Stir Fry, transfer it to an airtight container and refrigerate for 3-4 days. It's best to store the stir fry and the rice or noodles separately, as they may have different storage times and reheating methods. To reheat the stir fry, you can either microwave it for 1-2 minutes, stirring occasionally or reheat it on the stovetop in a skillet or wok over medium heat until heated through. If the stir fry is too dry, add a splash of chicken stock or water to loosen it up.

If you're reheating rice, it's important to add a splash of water to the rice before reheating it in the microwave or on the stovetop. This will help keep the rice from drying out and becoming hard. When reheating, stir the ingredients often to ensure that they heat evenly. Once the stir fry is heated, it's ready to be served.

Make-Ahead

While it's best to serve the Healthy Chicken Vegetable Stir Fry immediately after cooking, you can also make it ahead of time for quick and easy meals throughout the week. To make ahead, prepare the marinade and sauce and store them separately in the refrigerator for up to 3 days. You can also chop the vegetables and store them in an airtight container in the refrigerator. When you're ready to make the stir fry, cook the chicken and vegetables as instructed in the recipe, and then add the prepared sauce to the pan. The sauce will thicken as it cooks, giving the stir fry a delicious glaze.

You can also cook the chicken and vegetables in advance and store them in the refrigerator for up to 3 days. When you're ready to serve, reheat the chicken and vegetables in a skillet or wok over medium heat, and then add the sauce to the pan. By making the sauce and prepping the vegetables and chicken in advance, you can significantly reduce the cooking time and have a healthy and delicious meal ready in minutes.

How to Freeze

Healthy Chicken Vegetable Stir Fry can be frozen for 2-3 months. Here are the steps to freeze the stir fry:

• Allow the stir fry to cool down to room temperature before freezing.
• Transfer the stir fry to a freezer-safe container or zip-top bag. Make sure to remove as much air as possible to prevent freezer burn.
• Label the container with the date and name of the dish.
• Place the container or bag in the freezer, and freeze for 2-3 months.

When you're ready to enjoy the frozen stir fry, follow these steps:

• Thaw the stir fry in the refrigerator overnight.
• Reheat the thawed stir fry in a skillet or wok over medium heat until heated.
• Stir the ingredients often to ensure that they heat evenly.
• Once the stir fry is heated, it's ready to be served.

Note that the texture of the vegetables may be slightly softer after freezing and reheating, but the flavor should still be delicious.

Nutrition

Nutrition Facts

Easy Chicken Vegetable Stir Fry

Amount per Serving

Calories

108

% Daily Value*

Fat

 

4

g

6

%

Saturated Fat

 

1

g

6

%

Trans Fat

 

0.02

g

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

1

g

Cholesterol

 

29

mg

10

%

Sodium

 

473

mg

21

%

Potassium

 

311

mg

9

%

Carbohydrates

 

5

g

2

%

Fiber

 

1

g

4

%

Sugar

 

2

g

2

%

Protein

 

11

g

22

%

Vitamin A

 

82

IU

2

%

Vitamin C

 

11

mg

13

%

Calcium

 

11

mg

1

%

Iron

 

0.5

mg

3

%

* Percent Daily Values are based on a 2000 calorie diet.

Nutrition Disclaimer: The nutritional information provided is an estimate, calculated using standard data sources. Actual values may vary based on ingredient brands, preparation methods, and portion sizes. This information is for general reference only and should not be considered a substitute for professional dietary advice.