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!
Jump to:
- What is a Chicken Vegetable Stir Fry?
- Chicken Vegetable Stir Fry Ingredients
- Tools you'll need
- How to Make Healthy Chicken Vegetable Stir Fry
- Substitutions
- Variations
- How to Serve
- How to Store & Re-Heat
- Make-Ahead
- How to Freeze
- Tips for Making The Best Chicken Vegetable Stir Fry
- FAQ
- More Asian-Inspired Recipes:
- Recipe
What is a Chicken Vegetable Stir Fry?
A Chicken Vegetable Stir Fry is a popular and versatile dish in Asian cuisine, particularly Chinese and Thai cooking. It typically consists of bite-sized pieces of stir-fried chicken and various vegetables in a flavorful sauce.
Chicken Vegetable Stir Fry Ingredients
Note: The full ingredients list is provided in the recipe card below.
- Chicken: The main protein source in the dish, providing flavor and texture.
Marinade:
- Mushroom-flavored soy sauce (or low sodium soy sauce): Adds salty and savory umami flavor to the chicken.
- Shaoxing wine (or dry sherry): Enhances the depth of flavor and tenderizes the chicken.
- Cornstarch: Helps thicken the marinade and creates a protective coating on the chicken.
- Garlic powder: Adds a subtle garlic flavor.
- Black pepper: Adds a hint of spiciness and flavor to the chicken.
Sauce:
- Oyster sauce: Provides a rich, savory, and slightly sweet flavor to the sauce.
- Shaoxing wine (or dry sherry): Adds depth and complexity to the sauce.
- Soy sauce: Enhances the saltiness and savory taste of the sauce.
- Chicken stock: Provides a liquid base and adds a mild chicken flavor.
- Sugar: Balances the flavors by adding a touch of sweetness.
- Cornstarch: Thickens the sauce, giving it a glossy and clingy consistency.
- Peanut oil or vegetable oil: Used for cooking the chicken and vegetables, adding a neutral flavor and preventing sticking.
- Mushrooms (baby portabella or white): Add earthy and umami flavors to the stir-fry.
- Poblano pepper: Provides a mild, slightly spicy, and smoky flavor.
- Garlic: Adds a pungent and aromatic flavor to the stir-fry.
- Ginger: Contributes a fresh, slightly spicy, and zesty flavor.
- Green onions: Adds a mild onion flavor and vibrant color to the dish.
Tools you'll need
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!
Substitutions
Here are some potential substitutions you can make in the Healthy Chicken Vegetable Stir Fry recipe:
- Protein: If you don't eat chicken, you can substitute it with other proteins such as tofu, shrimp, beef, or pork.
- Soy Sauce: You can substitute mushroom-flavored soy sauce with regular or tamari sauce. For a gluten-free option, use tamari instead of soy sauce.
- Shaoxing Wine: You can substitute this with dry sherry, rice vinegar, or white wine.
- Cornstarch: You can substitute cornstarch with arrowroot starch, tapioca starch, or potato starch for a gluten-free option.
- Oyster Sauce: If you don't eat oyster sauce, you can substitute it with hoisin sauce or vegetarian oyster sauce.
- Peanut Oil: You can substitute peanut oil with vegetable oil, canola oil, or grapeseed oil.
- Vegetables: You can customize the vegetables in the stir fry to your liking. Some other options could include broccoli, bell peppers, snow peas, carrots, or bok choy.
Adjust the cooking time and seasoning according to your substitutions to ensure the dish still turns out delicious.
Variations
Here are some variations you can try with the Healthy Chicken Vegetable Stir Fry recipe:
- Spicy Chicken Vegetable Stir Fry: Add sliced chili peppers or chili flakes to the sauce to give the dish a spicy kick.
- Teriyaki Chicken Vegetable Stir Fry: Replace the oyster sauce with teriyaki sauce and add pineapple chunks to the stir fry for a sweet and savory flavor.
- Cashew Chicken Vegetable Stir Fry: Add cashews to the stir fry for a crunchy texture and nutty flavor.
- Thai Basil Chicken Vegetable Stir Fry: Replace the oyster sauce with fish sauce and add Thai basil leaves to the stir fry for a fragrant and spicy flavor.
- Lemon Garlic Chicken Vegetable Stir Fry: Add lemon juice and zest to the sauce for a bright and tangy flavor. Also, add sliced zucchini to the stir fry for an additional vegetable.
- Honey Sesame Chicken Vegetable Stir Fry: Add honey and sesame seeds to the sauce for a sweet and nutty flavor. Also, add sliced bell peppers and snap peas to the stir fry for additional vegetables.
Adjust the cooking time and seasoning according to your variations to ensure the dish still turns out delicious.
How to Serve
Healthy Chicken Vegetable Stir Fry can be served in various ways, depending on your preferences. Here are some ideas:
- Over Rice: Serve the stir fry over steamed rice for a complete meal.
- Over Noodles: Serve the stir fry over cooked noodles, such as rice noodles or soba noodles.
- Lettuce Wraps: Serve the stir fry in lettuce cups for a low-carb and gluten-free option.
- Tacos: Serve the stir fry in soft tortillas or crispy taco shells for a fun and unique twist.
- Salad: Serve the stir fry over a bed of greens, such as spinach or mixed greens, for a lighter option.
- Bowls: Create a stir fry bowl by layering cooked grains (such as quinoa or brown rice), the stir fry, and additional toppings such as sliced avocado, chopped nuts, or a drizzle of sesame oil.
Garnish with chopped cilantro, sliced green onions, and additional sesame seeds for extra flavor and texture. Enjoy!
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 healthy chicken vegetable stir fry and the rice or noodles separately, as they may have different storage times and reheating methods. To reheat the healthy chicken vegetable stir fry, microwave it for 1-2 minutes, stirring occasionally, or reheat it on the stovetop in a skillet or wok over medium heat until heated. 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 healthy chicken vegetable stir fry in a skillet or wok over medium heat until heated.
- Stir the ingredients often to ensure that they heat evenly.
- Once the healthy chicken vegetable 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.
Tips for Making The Best Chicken Vegetable Stir Fry
- Slice the chicken and vegetables into uniform pieces to ensure even cooking.
- Marinate the chicken for at least 10 to 15 minutes, or up to overnight, to infuse it with flavor and tenderize the meat.
- Use high heat when cooking the chicken and vegetables to create a charred and crispy texture.
- Don't overcrowd the pan when cooking the chicken and vegetables, as this can cause them to steam instead of searing.
- Make sure to stir the ingredients often to ensure even cooking and to prevent them from sticking to the pan.
- Use a wok or a large skillet for cooking the healthy chicken vegetable stir fry, allowing maximum surface area and better heat distribution.
- Thicken the sauce with cornstarch to create a glaze-like texture that coats the chicken and vegetables.
- Add the sauce gradually and keep the ingredients moving to prevent the stir fry from becoming too saucy.
- Use fresh ginger and garlic for maximum flavor.
- Garnish the finished dish with chopped cilantro, sliced green onions, and sesame seeds for extra flavor and texture.
FAQ
Can I use frozen vegetables instead of fresh vegetables?
While it's best to use fresh vegetables for the best texture and flavor, you can use frozen vegetables. Just make sure to thaw the vegetables before cooking and adjust the cooking time accordingly.
Can I use a different type of protein, such as beef or shrimp?
You can substitute chicken with other proteins such as beef or shrimp. Just make sure to adjust the cooking time and seasoning accordingly.
How do I prevent healthy chicken vegetable stir fry from being too salty?
To prevent the healthy chicken vegetable stir fry from being too salty, use low-sodium soy sauce or tamari, and adjust the amount of salt in the recipe accordingly. You can also dilute the sauce with additional chicken stock or water.
Can I make healthy chicken vegetable stir fry vegan or vegetarian?
You can make this stir fry vegan or vegetarian by using tofu or seitan instead of chicken and by substituting oyster sauce with hoisin sauce or vegetarian oyster sauce.
How do I prevent the vegetables from becoming too mushy?
To prevent the vegetables from becoming too mushy, cook them over high heat for a short period. You can also blanch the vegetables before stir-frying them to give them a head start in cooking and to help retain their texture.
More Asian-Inspired Recipes:
- Hot Chili Oil
- Salt and Pepper Shrimp
- Spicy Honey Chicken “No Deep Frying Required”
- General Tso Chicken
- Sweet Sour Fish
Recipe
Easy Chicken Vegetable Stir Fry
Ingredients
- 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
- 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.
- 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.
All nutritional information is based on third-party calculations and is only an estimate. Each recipe and nutritional value will vary depending on the brands you use, measuring methods, and portion sizes per household.