Chicken and Vegetable Stir-fry is probably one of my simplest recipes. It has a short ingredient list and a total cook time of 20 minutes. I typically use cauliflower, broccoli and carrots in my stir-fry but feel free to experiment with other vegetables. For folks with gluten allergies I would recommend the Kikkoman Gluten-Free Tamari Soy Sauce.

kikkoman

Fast to cook and good to eat

I like to use fresh cut onion(or shallot) and fresh ginger in this recipe but it is OK to use dried onion flakes and dry ginger powder if you can get hold of the organic variety (for this description however, I’m going to stick with fresh ingredients). You can always tell the difference when you use fresh ingredients as the dish definitely tastes better. The preparation is very simple – you start with sautéing fresh ginger and onion, wait till the onions turn golden brown, add chicken, stir and leave the lid on. Chicken cooks pretty fast- it should cook in about 7 to 9 minutes. Add the vegetables, stir some more and leave the lid on for 5 more minutes. Add soy sauce and repeat the process. That’s it- you’re all set!

Go easy on the sodium

The good thing about controlling the amount of soy sauce is that you’re taking in less sodium and that’s always better than more sodium (as you can see, our recommended quantity here is just 1.5 tablespoons). If you prefer your stir-fry more liquid-y, add water. I personally prefer having it more dry as it is easy to eat with quinoa. Also if you’re the kind that likes to eat with chop sticks, its better to leave it more dry.

Adding chili flakes is optional here, but I love to eat everything spicy- I always end up adding half a teaspoon of hot Thai peppers which I get from a local Thai restaurant (they sell me about 4 Oz for 5$ which is not bad- lasts me a couple of months!).

Why is this Healthy?

This dish has broccoli, carrots and cauliflower that are great in fiber and nutrients, in addition to chicken which is a good source of protein. Overall, a very healthy combination.

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4 from 1 vote

Chicken and Vegetable Stir-fry

This is super easy to cook, very healthy and not spicy. You can add some chili flakes or thai peppers if you like a kick in your stir fry.
Course Main Course
Cuisine Asian
Keyword Chicken, stir fry, Vegetables,
Special Diet Gluten Free, Grain Free, No Added Sugar, Nut Free
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2 People
Calories 187kcal

Ingredients

  • 1/4 Pound Chicken - Pasture Raised, Thighs, Boneless, Skinless
  • 2/3 Cup Broccoli - Medium Pieces
  • 2/3 Cup Cauliflower - Medium Pieces
  • 2/3 Cup Carrots - Medium Pieces
  • 1/8 Cup Onion - Cut Long, Thin
  • 1 Tablespoon Ginger - Fresh, Grated
  • 1 1/2 Tablespoon Soy Sauce - Low Sodium, For a Gluten Free option use Tamari Sauce
  • 1 Teaspoon Olive Oil

Instructions

  • Wash and cut chicken and vegetables and set aside in separate bowls
  • Heat oil in a pan on medium flame and sauté ginger and onions till they darken slightly. Add chicken, mix well, cover pan with lid and cook for 5 minutes, stirring occasionally. Add vegetables, cook for 5 additional minutes with lid on, stirring every couple of minutes
  • Add soy or tamari sauce, mix well and cook for 2 minutes. Transfer to serving dish

Notes

Goes well with steamed brown rice or quinoa.
*Use organic ingredients wherever possible

Nutrition

Nutrition Facts
Chicken and Vegetable Stir-fry
Amount per Serving
Calories
187
% Daily Value*
Fat
 
11
g
17
%
Cholesterol
 
53
mg
18
%
Sodium
 
745
mg
32
%
Potassium
 
496
mg
14
%
Carbohydrates
 
9
g
3
%
Fiber
 
3
g
13
%
Sugar
 
3
g
3
%
Protein
 
14
g
28
%
Vitamin A
 
1800
IU
36
%
Vitamin C
 
62.7
mg
76
%
Calcium
 
40
mg
4
%
Iron
 
1.1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.

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