by Olena

Healthy Chicken Stir Fry

Olena Osipov
5 from 22 votes

This Healthy Chicken Stir Fry is loaded with veggies and chicken coated in easy sweet and savory sauce. It is a 30 minute meal everyone will love!

Stir fries like beef and broccoli, shrimp stir fry and teriyaki beef stir fry are a true saving grace on weeknights.

Healthy Chicken Stir Fry

Chicken Stir Fry Recipe

This healthy chicken stir fry is a spin-off of the ever-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 anything stir fry! Whether it’s vegan like stir fried broccoli and mushrooms and buckwheat stir fry (we are Russians, we love “grechka”!), or scrumptious fish stir fry, I know dinner table will be quiet.

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. Even when I make stir fry in Instant Pot.

Healthy Chicken Stir Fry in black skillet garnished with sesame seeds

Ingredients for Healthy Chicken Stir Fry

  • Chicken: You can use bone in or boneless chicken. You can use chicken breast that is cubed or sliced thinly so it sears quickly. Or use chicken drumsticks or thighs for a heartier taste, to save a few $s and to make a more substantial meal.
  • Vegetables: 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. If you’re more adventuresome, try eggplant slices, a variety of mushrooms, bamboo shoots, water chestnuts, or a handful of bean sprouts.
  • Stir fry sauce: Cornstarch, chicken broth, soy sauce, honey or maple syrup or brown sugar and vinegar. That’s it! No oyster sauce, mirin or sake.
  • Seasonings: Grated ginger and garlic.
  • Oil, for frying: My go-to stir fry oil is avocado oil because it has a high smoke point. Other great option is coconut oil. Olive oil has a low heat point, so it’s not recommended.
  • Garnishes: Toasted sesame seeds and green onions.

How to Make Chicken Stir Fry

Ingredients, sauce and technique are similar to chicken and broccoli recipe, which you can follow as well if you have less variety of vegetables.

  • Prep: Cut the vegetables and chicken (if using chicken breast). “Stir fry” means to cook small pieces of food quickly on high heat while constantly stirring. So make sure everything is prepped before you light the stove.
  • Make stir fry sauce: Whisk together broth, soy sauce, maple syrup, vinegar, cornstarch, ginger, garlic and set aside.broccoli, onion, bell pepper, chicken and stir fry sauce
  • Get the oil in your wok or deep-sided pan hot, hot, hot! Your pan is ready when a few drops of sprinkled water sizzle and dance on the surface.
  • Cook chicken: Don’t overcrowd the pan, or the meat will steam instead of quickly searing. Cook for 3-4 minutes per side before stirring, so meat gets a sear. Don’t overcook. That’s one secret of a successful chicken stir fry. cubed chicken cooked in white skillet
  • Cook vegetables in batches: Remove chicken on a plate. Add oil and cook onion and bell peppers first, about 2-3 minutes. The second secret is to not overcook your veggies. You want your chicken and veggie stir fry full of bright crunch and colour –  in the pan and on your plate. cooked white onions and bell peppers in white skillet
  • Add sauce to the wok: Then add broccoli, whisk stir fry sauce because cornstarch settles, and give it a gentle stir. Let the sauce come to a boil. Cook for a few minutes until the sauce is nice and thick, stirring often. pouring stir fry sauce into skillet with broccoli
  • Combine ingredients and garnish: Return the chicken, onion and bell peppers to the wok and mix everything together. Throw on some sesame seeds…and voila! chicken stir fry ingredients in white skillet

Healthy Chicken Stir Fry in skillet garnished with sesame seeds

More Tips and Substitutions

  • Be ready: “Stir fry” literally means to cook cut, chopped, and sliced ingredients quickly on high heat while stirring constantly. So make sure meat and veggies are prepped even before you turn on the stove.
  • Frozen veggies: You can use frozen veggie mix or even labeled “stir fry blend” vegetables. I use it with pressure cooker stir fry recipe. Just cook until veggies are warmed through and to your preferred doneness. Keep in mind frozen veggies are already somewhat “cooked” by freezing process.
  • Cookware: To get a good sear on chicken and veggies, I recommend to use large deep ceramic non-stick skillet. I find wok does not sear food well on residential stove but rather steams it with its high walls. But use what you are used to.
  • Dried ginger: If you don’t have any fresh, use 1 tsp of dried instead. This is another ingredient you can omit if you haven’t got any and aren’t prepared to make an extra trip to the store.
  • Dark colour sauce: If you would like dark stir fry sauce like mine in photos, use brown sugar. I use organic one and alternate with maple syrup or honey other times.

Healthy Chicken Stir Fry served on white plate with black fork

How to Serve, Store and Reheat

Serving: Steamed rice is the traditional accompaniment to a stir fry. You can also serve it with quinoa, brown rice vermicelli or brown rice. Or for a low carb version, serve on its own.

Storing: Leftovers should be placed in an airtight container and refrigerated for 24 hours.

Reheating: To enjoy warm again, reheat by simmering it on the stove with a splash of water or broth until heated through. Stir occasionally and enjoy all over again.

More Healthy Asian Inspired Recipes

healthy chicken stir fry closeup garnished with sesame seeds

healthy chicken stir fry recipe

Healthy Chicken Stir Fry {30 Minutes}

This Healthy Chicken Stir Fry is loaded with veggies and chicken coated in easy sweet and savory sauce. It is a 30 minute meal everyone will love!
5 from 22 votes
Print Save Rate
Course: Dinner
Cuisine: Asian
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 6 servings
Calories: 235kcal
Author: Olena Osipov

Ingredients

  • 1.25 lbs boneless chicken breast or thighs cut into 1 inch pieces
  • 1 large white onion thinly sliced
  • 2 large bell peppers thinly sliced
  • 1 lb broccoli chopped
  • 3 garlic cloves minced
  • 1 inch ginger peeled and minced
  • 1 3/4 cup chicken stock low sodium
  • 1/4 cup soy sauce I used Bragg's liquid aminos
  • 2 tbsp honey, maple syrup or brown sugar
  • 1 tbsp rice vinegar
  • 3 tbsp cornstarch
  • 1 tbsp sesame seeds for garnish
  • 2 tbsp Avocado oil for frying

Instructions

  • Cut the vegetables and chicken. “Stir fry” means to cook small pieces of food quickly on high heat while stirring. I highly recommend the vegetables and meat are prepped before you light the stove.
  • In a medium bowl, whisk together chicken stock, soy sauce, maple syrup, vinegar, cornstarch, garlic and ginger. Set aside.
  • Preheat large ceramic non-stick skillet on medium heat and add 1 tbsp of oil.
    °To cook boneless chicken breasts or thighs: Cook uncovered for 3 minutes per side, stirring a few times.
    °To cook bone-in chicken: Add chicken and 2 tbsp of water to a wok, sprinkle with a bit of salt, cover and cook for 10 minutes. Turn, cover and cook for another 10 minutes.
  • Remove chicken on a plate and return skillet to high heat. Add 1 more tbsp of oil, onion and bell peppers. Cook for 2 minutes, stirring once or twice. Remove onto a plate.
  • Return skillet to medium heat, add broccoli, whisk stir fry sauce well (cornstarch settles fast at the bottom) and add to the skillet. Stir, let sauce come to a boil, then cook for a few minutes until thickened, stirring often.
  • Return cooked chicken, onion and bell peppers to the skillet. Stir gently, turn off heat and garnish stir fry with sesame seeds.
  • Serve hot over quinoa, brown rice, brown rice vermicelli or whole wheat spaghetti.

Store: Refrigerate covered for up to 2 days.

    Reheating: To enjoy warm again, reheat by simmering it on the stove with a splash of water or broth until heated through. Stir occasionally and enjoy all over again.

      Notes

      • Meat with bone in: You can replace chicken breasts with 2 lbs chicken drumsticks/thighs. Cook times indicated in the recipe.
      • Best veggies to stir fry: 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. If you're more adventuresome, try eggplant slices, a variety of mushrooms, bamboo shoots, water chestnuts, or a handful of bean sprouts.
      • Best oil for stir fry: When you cook on high heat the best oil to use is the oil with high smoke point. The most healthy one is avocado oil with smoke point of 520 degrees F.
      • Frozen veggies: You can use frozen veggie mix or even labeled "stir fry blend" vegetables. Just cook until veggies are warmed through and to your preferred doneness. Keep in mind frozen veggies are already somewhat "cooked" by freezing process.
      • Cookware: To get a good sear on chicken and veggies, I recommend to use large deep ceramic non-stick skillet. I find wok does not sear food well on residential stove but rather steams it with its high walls. But use what you are used to.
      • Dried ginger: If you don’t have any fresh, use 1 tsp of dried instead. This is another ingredient you can omit if you haven’t got any and aren’t prepared to make an extra trip to the store.
      • Dark colour sauce: If you would like dark stir fry sauce like mine in photos, use brown sugar. I use organic one and alternate with maple syrup or honey other times.

      Nutrition

      Serving: 1.5cups | Calories: 235kcal | Carbohydrates: 16g | Protein: 25g | Fat: 8g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 60mg | Sodium: 770mg | Potassium: 758mg | Fiber: 4g | Sugar: 5g | Vitamin A: 2212IU | Vitamin C: 141mg | Calcium: 66mg | Iron: 1mg
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      olena osipov in the studio

      Hello and welcome to iFOODreal.

      My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

      47 comments on “Healthy Chicken Stir Fry

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      1. 5 stars
        I’ll be excited to try this recipe I will sub carrots instead of broccoli as my husband won’t eat broccoli. I am desperate for these kinds of recipes because my husband is so picky. Thank You!!!!

      2. 5 stars
        We all really liked this recipe. I did use chicken breasts and 2 tbsp. of pancake syrup (all I had to substitute and it wasn’t noticeable in a bad way anyway). I had to use olive oil for frying. I’ll be making this recipe again; thank you so much!

      3. 5 stars
        Hi Olena, i tried the reciept last night. It is so delicious and I like those colourful veggies. Easy to cook an very healthy..
        Thank you so much for making me the best mom..

      4. 5 stars
        Thank you for the recipe. It turned out very well.
        Earlier i made it out of the ready made sauces from the store and overcooked my veggies. Now i know the trick thanks to you.

      5. 5 stars
        This is the best stir fry recipe I’ve ever made! Normally I make a bland, tasteless stir fry, Not this time!! This was amazing! Pretty much followed the recipe and used veggies I had on hand. Thank you for this, definitely a keeper!!!

      6. 5 stars
        It was excellent and healthy—my whole family enjoyed it, kids too! And, it was also very easy to make!

      7. 5 stars
        OMG my friends And I loved it so easy and no messing around IT was really tasty And so healthy thank you for sharing your wonderful recipes so we can enjoy a healthy meal x

      8. 5 stars
        Low sodium!! We didn’t use any kind of a soy sauce instead I substituted 4 tsp of orange zest. Also we doubled the sauce recipe for the extra sauce.

      9. 5 stars
        One of the best homemade stir fry causes I’ve come across. Easy and flexible to add whatever veggies or meats you like.

      10. 5 stars
        Looks easy & healthy! We are trying to change our diets to more healthy conscious foods. Losing weight & exercising.

      11. thank you for the ‘oils’ information here .. I like stir frys and have not bought these oils .. now, I will buy to try

      12. 5 stars
        This recipe was soooo delicious! I used the liquid amino sauce, which I’ve never used before, and the taste was so much better than using soy sauce. It was a very light tasting dish. My husband even liked it and he’s not a fan of soy sauce. It’s a keeper for me! Thank you!

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