This easy chicken stir fry is great for a quick, healthy weeknight dinner. It has protein-rich chicken, fresh vibrant vegetables like snap peas and carrots. The sauce is tasty, and it all comes together in less than 30 minutes.
It’s also gluten-free and low-carb. This makes it perfect for many diets, including kid-friendly meals.
Key Takeaways
- Quick and easy one-pan meal for busy weeknights
- Packed with protein-rich chicken and fresh vegetables
- Customizable to be gluten-free and low-carb
- Kid-friendly and suitable for a variety of dietary needs
- Delicious and flavorful, ready in under 30 minutes
What is a Chicken and Vegetable Stir Fry?
A chicken and vegetable stir fry is a quick, easy, and healthy one-pan meal. It mixes tender chicken, fresh veggies, and tasty sauce. It’s great for weeknights because it takes under 30 minutes to make.
A Healthy and Delicious One-Pan Meal
Stir fries are great for getting lots of nutrients in one dish. They cook quickly, keeping veggies bright and crunchy. This means you get lots of vitamins, minerals, and antioxidants with every bite.
Perfect for Busy Weeknights
Chicken and vegetable stir fries are very flexible. You can pick your favorite ingredients for the whole family to enjoy. And it’s ready in under 30 minutes, perfect for those busy nights when you need a quick, healthy meal.
“Stir fries are a fantastic way to pack in a variety of nutrient-dense vegetables into a single dish.”
Looking for a quick, healthy dinner or meal prep? A chicken and vegetable stir fry is perfect. It’s easy to make in a one-pan and cooks in under 30 minutes. It’s a big help for busy cooks at home.
Chicken and Vegetable Stir Fry
Ah, the beloved chicken stir fry – a dish that’s not only tasty but also good for you. It mixes tender chicken with fresh veggies in a tasty sauce. This makes a meal that’s full of flavor. It’s great for anyone, whether you’re a pro in the kitchen or just starting with veggie stir fry.
This chicken and vegetable stir fry is special because of its perfect mix of ingredients. The chicken gives you protein. The veggies like bell peppers, broccoli, and snap peas add nutrition and crunch.
| Ingredient | Quantity |
|---|---|
| Chicken Breast, Boneless and Skinless | 1 lb, cubed |
| Bell Peppers, Sliced | 2 medium |
| Broccoli Florets | 2 cups |
| Snap Peas | 1 cup |
| Garlic, Minced | 3 cloves |
| Soy Sauce | 1/4 cup |
| Sesame Oil | 1 tbsp |
| Rice Vinegar | 2 tbsp |
The secret to this chicken stir fry is its tasty sauce. Soy sauce, sesame oil, and rice vinegar mix together. They bring out the best in the chicken and veggies.
“This veggie stir fry is a game-changer for busy weeknights. It’s so easy to make, and the flavors are out of this world!”
Ingredients for an Easy Stir Fry
A tasty chicken and vegetable stir fry has two main parts: chicken and fresh veggies. These two mix to make a quick meal full of flavor and health benefits.
Protein-Packed Chicken
The main part of our chicken stir fry is the chicken. It’s juicy and tender, giving lean protein. This makes the dish a great choice for any evening. You can pick between white or dark meat. It goes well with the crunchy veggies.
Vibrant Vegetables
We picked a variety of fresh veggies for a balanced veggie stir fry. Broccoli, bell peppers, and carrots look great and are full of good stuff. They make the dish gluten free and low carb. Plus, they add their own tastes and textures.
| Ingredient | Quantity |
|---|---|
| Boneless, Skinless Chicken Breasts | 1 lb |
| Broccoli Florets | 2 cups |
| Red Bell Pepper, Sliced | 1 |
| Carrots, Julienned | 1 cup |
Stir Fry Sauce for Maximum Flavor
The secret to a tasty one pan chicken and vegetable stir fry is the sauce. This mix of ingredients coats every bite with savory, sweet, and tangy flavors.
Soy sauce gives a deep, umami taste. Rice vinegar adds a slight tang. Sesame oil brings a nutty flavor. Honey or brown sugar makes it sweet.
Garlic, ginger, and red pepper flakes add more taste. These make the one pan stir fry sauce amazing.
“The secret to a great stir fry is all in the sauce. It’s what brings the dish together and really makes the flavors pop.”
Whether you like a traditional soy sauce or a spicy version, find a balance. Experiment to find the perfect taste for your one pan stir fry. You’ll find a mix that makes everyone want more.
Step-by-Step Instructions
Making a tasty chicken and vegetable stir fry is easy with these steps. It’s quick, taking under 30 minutes. This makes it perfect for busy nights.
Prep the Ingredients
First, get all your ingredients ready. Cut the chicken into small pieces and chop the veggies the same size. Have your stir-fry sauce ready too. This way, you can cook fast and smoothly.
- Slice the chicken breasts into 1-inch cubes.
- Chop the broccoli, bell peppers, and onions into bite-sized pieces.
- Mince the garlic and ginger.
- Measure out the stir-fry sauce ingredients.
Cook the Stir Fry
After prepping, cooking is quick. Heat a big skillet or wok on high, add oil, and cook the chicken until done. Then, add the veggies and cook until they’re just right. Finally, mix in the stir-fry sauce and heat it all up. You’ll have a tasty meal ready in no time.
- Heat a large skillet or wok over high heat and add 1 tablespoon of oil.
- Add the cubed chicken and sauté for 5-7 minutes until cooked through.
- Add the chopped vegetables and sauté for another 5-7 minutes until tender-crisp.
- Pour in the stir-fry sauce and toss everything together until heated through, about 2-3 minutes.
- Serve the chicken and vegetable stir-fry immediately, garnished with chopped scallions or sesame seeds, if desired.
Follow these easy steps for a delicious, quick chicken and vegetable stir-fry. It’s a great meal for any weeknight!
Gluten-Free and Low-Carb Options
If you’re on a gluten-free or low-carb diet, this chicken and vegetable stir fry can be made for you. Just use gluten-free soy sauce or coconut aminos instead. Serve it over cauliflower rice, not regular white rice, for a tasty and healthy meal.
Cauliflower rice is great for cutting down on carbs. It looks and feels like real rice but has fewer carbs. Just chop cauliflower into small pieces and cook them in a pan with some oil or butter.
- For a gluten-free stir fry, use tamari or coconut aminos instead of regular soy sauce.
- Serve the stir fry over cauliflower rice for a low-carb option.
- Adjust the seasoning as needed to suit your dietary preferences.
With these easy changes, you can still enjoy the great taste and health benefits of this chicken and vegetable stir fry. And you’ll stick to your gluten-free or low-carb diet.
Kid-Friendly Stir Fry Tips
This chicken and vegetable stir fry is a great choice for a kid friendly meal. It’s full of nutrients and can be made to please even the pickiest eaters. Here are some tips to make it a hit with your kids:
- Let the kids help with simple tasks like washing veggies or tearing lettuce. This makes them excited about eating.
- Adjust the spice level to what they like. Start with a mild sauce and let them add more heat if they want.
- Use their favorite vegetables in the stir fry. This makes them more likely to eat it.
- Serve it with fun, kid-friendly dipping sauces like ranch or honey mustard. It makes eating more fun.
- Let them try different veggies and proteins. This helps them like more flavors and textures.
With these kid friendly tips, this stir fry can be a hit with everyone. Enjoy!
One Pan, Under 30 Minutes
This chicken and vegetable stir fry recipe is quick and easy. It’s perfect for a weeknight meal. It cooks in one pan and cleans up easily, even on busy days.
Using just one pan makes cooking fast and cleanup simple. You can cook the chicken and veggies together. This makes a tasty and balanced meal in no time. Everyone in the family will love it.
If you need a quick and healthy dinner, try this one-pan chicken and vegetable stir fry. It’s full of tender chicken, fresh veggies, and a yummy sauce. It will quickly become a favorite at your house.
FAQ
What is a chicken and vegetable stir fry?
A chicken and vegetable stir fry is a quick, easy, and healthy meal. It mixes tender chicken, fresh veggies, and tasty sauce. It’s great for a quick dinner, ready in under 30 minutes.
What are the key ingredients in this stir fry recipe?
This easy chicken and vegetable stir fry needs chicken and fresh veggies like broccoli, bell peppers, and carrots. It can also be made gluten-free and low-carb.
What makes the stir fry sauce so flavorful?
The sauce is made with soy sauce, rice vinegar, sesame oil, and seasonings. This mix creates a tasty sauce for the chicken and veggies.
How long does this chicken and vegetable stir fry take to make?
This recipe is quick, taking under 30 minutes to make. It’s perfect for a busy weeknight meal.
Can this stir fry be made gluten-free and low-carb?
Yes, it can be made gluten-free and low-carb. Use gluten-free soy sauce or coconut aminos. Serve it over cauliflower rice instead of regular rice.
Is this stir fry kid-friendly?
Yes, it’s great for families. It’s nutritious and can be made to suit kids’ tastes. Let them help with prep, adjust the spice, and use their favorite veggies.
Chicken and Vegetable Stir Fry
Ingredients
For the sauce:
- 1 tablespoon of low-sodium soy sauce gluten-free tamari, or coconut aminos for Whole30
- 1 tablespoon of fresh lime juice
- 2 tablespoons of water
- 1 teaspoon of cornstarch or arrowroot
For the Stir Fry:
- 1 lb chicken breast thinly sliced
- Salt to taste
- 1 tbsp canola or coconut oil
- 2 tsp minced fresh garlic
- 1 tsp grated fresh ginger
- 1 cup sugar snap peas
- 1 cup carrots sliced diagonally
- Green onions for garnish
Instructions
- Prepare the Sauce: In a small bowl, whisk together the low-sodium soy sauce (or gluten-free tamari/coconut aminos), fresh lime juice, water, and cornstarch (or arrowroot). Set aside.
- Cook the Chicken: Season the thinly sliced chicken breast with salt to taste. Heat 1 tablespoon of canola or coconut oil in a large skillet over medium-high heat. Add the chicken and cook for 4-5 minutes until browned and cooked through. Remove the chicken from the skillet and set it aside.
- Sauté the Aromatics: In the same skillet, add the minced garlic and grated ginger. Sauté for about 30 seconds until fragrant.
- Stir Fry the Vegetables: Add the sugar snap peas and sliced carrots to the skillet. Stir-fry for 3-4 minutes until the vegetables are tender-crisp.
- Combine Chicken and Sauce: Return the cooked chicken to the skillet. Pour the prepared sauce over the chicken and vegetables. Stir and cook for an additional 2-3 minutes, until the sauce thickens and everything is evenly coated.
- Garnish and Serve: Remove from heat, garnish with chopped green onions, and serve immediately!
Notes
- Prep First: Slice chicken and veggies, mince garlic, and grate ginger before starting.
- High Heat: Use high heat for quick cooking and better texture.
- Don’t Overcrowd: Cook chicken in batches to avoid steaming.
- Fresh is Best: Use fresh garlic and ginger for better flavor.
- Garnish Last: Add green onions at the end for crispness.
