Stir-frying is a popular cooking technique. Originally associated with Asian cuisine, this style of cooking is now used by cooks around the world to prepare quick, healthful meals. As long as you have a large skillet, a small amount of cooking oil, and a variety of meats and fresh vegetables on hand, you're always only a couple of minutes away from a tasty and good stir-fry meal, like this Healthy Chicken Stir Fry Recipe.
It's not necessary to purchase a large pan specifically designated for stir-frying. Stir-frying can be performed in an electric or stove-top wok or in any skillet or frying pan with high sides. Stir-frying is a fast cooking technique regardless of the type of pan used. Using this cooking technique, you can prepare complete meat and vegetable meals for the whole family in just a few minutes.
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Servings
Stir-fry meals can be prepared in all sizes, ranging from single-serving meals to large batches suitable for entertaining. When preparing a stir-fry meal, simply prepare as much or as little as necessary, choosing the right size pan or wok to comfortably cook the portion desired.
Ingredients For This Healthy Chicken Stir Fry Recipe
Measurements and amounts can be found on the recipe card.
Stir Fry Cooking Tips
It's important to keep in mind that different types and sizes of food require different lengths of cooking time. Thinly sliced onions, for example, are fully cooked in approximately two minutes when stir-frying, while small broccoli florets may require up to five minutes.
Items requiring the longest cooking time should be added to the wok first, with other ingredients being added as appropriate. It's best to cut all items so they are similar in size and to reduce the discrepancy in the amount of cooking time necessary.
Safety Considerations
It's important to keep a close eye on stir-fry recipes while they are cooking. Because this technique involves using a high temperature, foods can burn quickly or become dried out if not properly attended to. Recipes must be stirred continually while cooking and should be removed from the pan as soon as meats are fully cooked and vegetables are tender. There are inherent dangers associated with cooking with hot oil, so taking steps to minimize the risk of burns is essential. Because wok cooking involves cooking with hot oil over high heat, it's important to observe proper safety procedures at all times. Stay alert and watch for splatters while stir-frying. Use a long-handled spoon while stirring to reduce the risk of burns. Additionally, if you are using a stovetop wok, turn the handle away from the front of the stove to minimize the possibility of knocking over the pot or spilling the hot ingredients. If you are using an electric wok, ensure that the plug is secure and not placed near any items likely to cause an accident, injury, or fire.
Instructions
Heat a wok or frying pan over medium-high heat. Add a tablespoon of oil.
Add the carrots and cook until tender but not mushy. Remove and set aside.
Add a tablespoon oil and return heat to medium-high. Add the chicken and let it stay in a single layer to get brown.
When the chicken is browned and almost cooked through and remove it from the heat and lace in a bowl. Set aside.
Leave the chicken in the bowl until later in the preparation.
Add another tablespoon of oil and the vegetables, except the bean sprouts.
When vegetables are tender but slightly crisp, add the garlic & ginger. Stir in.
Add the chicken back in and stir fry until everything is heated through.
Pour the soy sauce in and mix to coat the chicken and vegetables.
Add the bean sprouts to the wok and cook them to desired tenderness.
Make a slurry of cornstarch, water, and soy sauce. Stir until dissolved.
Pour in the slurry and stir fry to thicken and coat the chicken & vegetables.
Variations
- For a different taste and a delicious stir-fry sauce use teriyaki sauce or oyster sauce instead of a savory sauce of soy in the mixture.
- Swap in different ingredients to achieve different tastes. For instance, I suggest multi-colored peppers, bok choy, sweet green onions, garlic slices, ginger slivers, and fresh basil.
- If you aren't watching your calories, add a couple of teaspoons of sesame oil for added flavor.
- Don't overcook your vegetables! Nobody likes a soggy stir-fry.
- Some people prefer crispier bean sprouts in their stir-fry. To accomplish this, add the bean sprouts at the end.
- For a fun evening, set the table with traditional Chinese bowls and chopsticks!
Equipment
- A large frying pan, or a Wok
- A wok spatula or wooden stirring stick or wooden spoon
Pro Cooking Tips
It's important to heat the pan to medium-high heat before stir-frying. The pan should be heated before the oil is added. It's also essential to prepare the meats and fresh veggies ahead of time so they are ready to be added to the pan as soon as it reaches an appropriate temperature and the oil is hot. Typically, the meat is added to the pan first and seared. Once the meat is browned, it can be removed while the vegetables are added and cooked, stirring constantly. As the vegetable stir fry near the appropriate consistency, the meat is returned to the pan and all ingredients are stirred together until fully cooked.
I prefer a carbon steel wok for this easy stir-fry recipe because the temperature tends to stay more uniform during cooking. You can use an electric wok with the option to set the temperature to low to keep food warm during dinner. Pick up an electric Wok at most home goods stores. Also, a preference, if you happen by a Chinese shop, pick up a set of wooden stirring sticks. They look like chopsticks but are much larger. They are perfect for stirring stir fry without flipping ingredients out of your pan!
FAQ
Stir-frying can be a healthful cooking technique, as only a small amount of cooking oil is needed to prepare delicious entrees. There's no need for flour, sugar, or other high-calorie additives when stir-frying.
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Recipe
Healthy Chicken Stir-Fry Recipe
Equipment
- Wok or large frying pan
- Wok spatula or wooden stirring stick or wooden spoon
Ingredients
- 2 tablespoons oil
- 2 boneless skinless chicken breasts (or you can use chicken thighs for extra flavor)
- 1 cup broccoli florets cut small
- ½ cup carrot julienned
- 1 cup mushrooms sliced
- 1 cup mung bean sprouts
- ½ cup snow peas or sugar snap peas sliced
- ½ cup red bell pepper cut into spears
- ¼ cup low-sodium soy sauce
- 2 tablespoons garlic minced fine or grated
- 1 teaspoon ginger grated
- 2 tablespoons sesame seeds
- 2 tablespoons peanuts or cashews chopped
- 2 scallions sliced
For the thickener:
- 1 tablespoon water
- 1 tablespoon soy sauce
- 1 tablespoon soy sauce
Instructions
- Pre-chop your vegetables and chicken.
- Heat a wok or frying pan over medium-high heat. Add a tablespoon of oil.
- Carrots take longer to cook so they need to be partially cooked before going in with the rest of the vegetables. Add the julienned carrots to the wok and stir fry until just getting tender. Remove from wok.
- Add the chicken cubes to the hot wok in a single layer. So not move the until you can see they are browning on the bottom. Then stir and cook the chicken through. Remove from wok and set aside.
- Add a tablespoon of oil to the wok and put in all vegetables except the bean sprouts. Begin flipping and stir-frying the vegetables.
- When vegetables are tender but slightly crisp, add the garlic & ginger. Stir to mix well with the vegetables.
- Add the chicken back in and stir fry until everything is heated through.
- Pour the ¼ cup soy sauce in and mix to coat the chicken and vegetables.
- Add the bean sprouts to the wok and cook them to desired tenderness.
- Mix 1 tablespoon cornstarch, 1 tablespoon water, and 1 tablespoonsoy sauce. Stir until dissolved .
- Pour in the slurry and stir fry to thicken the sauce and coat the chicken & vegetables.
- The healthy chicken stir fry recipe is ready to enjoy alongside some white Jasmin rice.
Nutrition
Approximate nutrition information is provided as a convenience and courtesy only. You are encouraged to do your own calculations if precise data is required.
We take every effort to ensure that the estimated meal cost per serving is accurate. We use a meal cost analysis application that estimates the cost of a recipe based on groceries purchased at a Walmart store in my geographical area, northern California.
See guidelines for safe chicken handling at USDA.gov.
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