Healthy Chicken Stir Fry

Healthy Chicken Stir Fry is a 30 minute meal everyone will love! Veggies and chicken are thickly coated in homemade sweet and savory sauce in this chicken stir fry recipe.

Stir fries like beef stir fry, salmon stir fry and Instant Pot stir fry are truly a saving grace on a weeknight. For anyone who wants to eat healthy. And who doesn’t?! JK.

CHICKEN STIR FRY RECIPE

This healthy chicken stir fry recipe is a take-off of history’s popular Asian chicken stir fry. It’s quick and easy. Perfect for a weeknight family supper, dinner on the fly, even impressive enough to serve a gang or when company’s coming.

Kids love stir fry!

When it comes to a stir fry, I’m picky. I like my veggies crisp and thick not overly salty sauce covering each piece of chicken.

WHAT IS STIR FRY?

Stir fry is a thousand years of Asian history in every bite. The ancient art of cooking thinly sliced foods in a hot wok over an open flame. Try my updated version with chunky vegetables, chicken drumsticks or thighs and cooked in a contemporary wok from Amazon haha.

This chicken and vegetable stir fry is quick. It’s easy. It’s full of flavour. And it’s fun to make!

THE BEST CHICKEN AND HOW TO COOK IT

You can use bone in or boneless chicken.

Traditionally, the meat, in this case chicken breast, is sliced very thin so it sears quickly. Add slices to hot oil in your pan, keeping them separated and moving, until cooked through. Your pan is ready when a few drops of sprinkled water sizzle and dance on the surface.

Don’t overload your pan or the meat will steam instead of searing. Remove chicken to a plate, while you stir fry the veggies.

I have updated my chicken veggie stir fry recipe with chicken drumsticks or thighs for a heartier taste, to save a few $$s and to make a more substantial meal. Just brown the chicken drumsticks in a little oil, then simmer on reduced heat covered until cooked through – about 10 minutes per side.

BEST VEGETABLES TO STIR FRY?

Make your own stir fry history.

Plan around seasonal veggies or just wing it with whatever you have on hand. Crisp carrots, bright red peppers, broccoli, onions, asparagus, cauliflower and snow peas make a colourful combo. I have added asparagus to my version.

If you’re more adventuresome, try eggplant slices, a variety of mushrooms, bamboo shoots, water chestnuts, or a handful of bean sprouts.

I am getting hungrier by the minute! How about you?

WHAT IS “THE SECRET SAUCE” FOR STIR FRY?

My healthy chicken stir fry sauce “secret” is now your secret. Whisk together cornstarch, cold water, soy sauce, honey or maple syrup and vinegar and add to cooked chicken and veggies.

That’s it! No oyster sauce, mirin or sake.

Toss gently and serve.

HOW TO MAKE CHICKEN STIR FRY

1. Get the oil in your wok or deep-sided pan hot, hot, hot! The best oil to use is one with a high heat point, like avocado or coconut oil. Olive oil has a low heat point, so it’s not recommended.
2. Add chicken all at once. Don’t overcrowd the pan, or the meat will steam instead of quickly searing. With boneless chicken, keep the chicken moving until the edges begin to turn opaque. Don’t overcook. That’s one secret of a successful chicken stir fry.
3. The second secret is not to overcook your veggies. You want your chicken and veggie stir fry full of bright crunch and colour –  in the pan and on your plate.

WHAT GOES WITH CHICKEN STIR FRY?

• Steamed rice is the traditional accompaniment to a stir fry. In real world, you can also serve it with quinoa, brown rice vermicelli or brown rice.
• For a low carb version, serve on its own.
• Company coming? Cooking stir fry together is an ideal way to keep guests busy and entertained at the same time. Tie an apron on each guest and give them a chopping task. When all the ingredients are assembled, dinner will be ready in record time. And everyone will have been in on the fun!

Next time your kids balk at eating their veggies, pull out a set of chopsticks and tell them you’re travelling to another country for dinner tonight.