Chicken and Vegetable Stir Fry Recipe Healthy Gov Tips

Looking for a quick, nutritious, and flavorful meal that fits perfectly into your healthy lifestyle? This Chicken and Vegetable Stir Fry recipe is an ideal choice.

Packed with lean protein from tender chicken breast and loaded with vibrant, fresh vegetables, it’s a delicious way to get your daily dose of vitamins and minerals. Whether you’re a busy professional, a parent juggling mealtime, or simply someone who loves wholesome food, this stir fry comes together in less than 30 minutes, making it a go-to for weeknight dinners.

Not only is this dish satisfying and colorful, but it also supports balanced eating habits by combining lean protein, fiber-rich veggies, and a light, flavorful sauce. Plus, it’s entirely customizable to your taste buds and dietary needs, making it an incredibly versatile recipe to have in your culinary arsenal.

Let’s dive into how you can make this healthy and delicious chicken and vegetable stir fry at home!

Why You’ll Love This Recipe

This chicken and vegetable stir fry recipe is a winner for many reasons. First, it’s incredibly fast and easy — perfect for busy weeknights when you want something wholesome without spending hours in the kitchen.

The combination of fresh vegetables and lean chicken makes it a nutrient-dense meal, offering a perfect balance of protein, fiber, and vitamins.

Additionally, this recipe is highly adaptable. You can swap in your favorite vegetables or adjust the sauce to be spicier, sweeter, or more savory.

It’s also a great way to use up any leftover veggies hanging out in your fridge. Finally, this dish is low in calories but high on flavor, making it an excellent choice if you’re focusing on healthy eating without compromising taste.

Ingredients

• 2 tablespoons olive oil or avocado oil
• 1 lb (450g) boneless, skinless chicken breast, thinly sliced
• 1 medium red bell pepper, sliced
• 1 medium yellow bell pepper, sliced
• 1 medium carrot, julienned or thinly sliced
• 1 cup broccoli florets
• 1 cup snap peas
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 3 green onions, sliced
• 1/4 cup low sodium soy sauce (or tamari for gluten-free)
• 1 tablespoon honey or maple syrup
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• Optional: 1 teaspoon red pepper flakes for heat
• Salt and pepper to taste
• Sesame seeds for garnish

Equipment

• Large wok or non-stick skillet
• Sharp chef’s knife for slicing chicken and veggies
• Cutting board
• Measuring spoons and cups
• Mixing bowl for sauce
• Spatula or wooden spoon for stirring
• Grater for fresh ginger

Instructions

1. Prepare the chicken and vegetables: Thinly slice the chicken breast and set aside. Wash and cut all vegetables as listed in the ingredients section, making sure they are cut into uniform sizes for even cooking.
2. Make the stir fry sauce: In a small bowl, whisk together the low sodium soy sauce, honey (or maple syrup), rice vinegar, sesame oil, and red pepper flakes if using. Set aside.
3. Heat the wok or skillet: Place your wok or large skillet over medium-high heat and add 1 tablespoon of olive oil. When the oil is hot, add the chicken slices in a single layer. Season lightly with salt and pepper and stir-fry until cooked through and lightly browned, about 5-6 minutes. Remove the chicken from the pan and set aside.
4. Cook the vegetables: In the same wok, add the remaining tablespoon of oil. Add the minced garlic and grated ginger, stirring for about 30 seconds until fragrant. Next, add the carrots and broccoli florets first since they take longer to cook. Stir-fry for 3-4 minutes until they start to soften.
5. Add remaining vegetables: Toss in the bell peppers, snap peas, and green onions. Continue stir-frying for another 2-3 minutes until all vegetables are tender-crisp but still vibrant.
6. Combine chicken and sauce: Return the cooked chicken to the wok, then pour the prepared stir fry sauce over the top. Toss everything together thoroughly to coat evenly. Cook for another 1-2 minutes to allow the sauce to thicken slightly and meld with the ingredients.
7. Final touches: Taste and adjust seasoning with salt, pepper, or additional soy sauce if needed. Remove from heat, sprinkle with sesame seeds for garnish, and serve immediately.

Tips & Variations

“For the best stir fry, make sure your wok or skillet is very hot before adding ingredients — this helps achieve that lovely sear and keeps vegetables crisp.”

Vegetable swaps: Feel free to customize this recipe by using your favorite veggies or what’s in season. Zucchini, mushrooms, baby corn, or water chestnuts all work wonderfully.

Protein alternatives: If you prefer, substitute chicken with tofu, shrimp, or lean beef strips to suit your dietary preferences.

Make it gluten-free: Use tamari or coconut aminos in place of soy sauce to keep the dish gluten-free and soy-free if needed.

Spice it up: Add fresh sliced chili peppers or a dash of Sriracha sauce for an extra kick.

Nutrition Facts

Serving Suggestions

This chicken and vegetable stir fry is incredibly versatile when it comes to serving. For a low-carb option, serve it on its own or over a bed of steamed cauliflower rice.

If you want a more filling meal, pair it with brown rice, quinoa, or whole wheat noodles. Adding a sprinkle of chopped fresh cilantro or toasted sesame seeds enhances the aroma and presentation.

For a complete meal, consider serving alongside a light soup or a crisp side salad. If you enjoy Asian flavors, a simple miso soup or steamed edamame pairs beautifully.

For more vegetable-forward recipes that complement this stir fry, check out our Peruvian Vegetable Recipes for Flavorful Healthy Meals or try a sweet treat afterward like our Vegetarian Date Cake Recipe: Moist, Easy, and Delicious.

Conclusion

This healthy chicken and vegetable stir fry recipe is a fantastic way to enjoy a balanced, flavorful meal that fits seamlessly into your busy lifestyle. With fresh ingredients, a simple yet tasty sauce, and quick cooking time, it’s a recipe you’ll want to return to again and again.

Plus, the versatility lets you tailor it to your family’s preferences, dietary needs, or whatever you have on hand.

Whether you’re looking to eat lighter, increase your vegetable intake, or simply enjoy a delicious dinner, this stir fry delivers on all fronts. Don’t forget to explore other healthy and easy recipes like our Vegan Bread Machine Recipe for Soft, Delicious Loaves, which pairs wonderfully with many meals.

Happy cooking and enjoy your vibrant, wholesome feast!

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