Healthy Chicken Stir Fry

Healthy Chicken Stir Fry

Recipe At-A-Glance

This 30 minute Healthy Chicken Stir Fry is a great way to get in a ton of veggies into a weeknight supper. Serve it over top of brown rice for tons of fiber!

Quick and Easy

Ready in 30 minutes

There are nearly 500 (!) recipes on this website. I’ve been cooking things, taking pictures, and posting recipes on the internet for all to see for almost six years now. And yet, somehow, I still don’t have all of my go-to, staple, can-always-count-on-it recipes posted.

Walk into my kitchen on any given weeknight (or pop in and watch on Snapchat —> wholefully) and guess what you’d probably find me making? This Healthy Chicken Stir Fry. Even though it’s a staple in our house, it has somehow escaped the viewfinder of the blog up until now. That changes today.

Healthy Chicken Stir Fry

The interesting thing about this dish is it’s exactly the kind of thing I never would have eaten a few years ago. Two common flavorings in stir fry—soy sauce and ginger—are not my most favorite of flavors. People are always shocked when I tell them that!

But I’ve made a lot of progress over the past few years. I actually like ginger now (in small doses), and I can tolerate soy sauce when it’s a base flavor in a sauce or marinade. You still won’t find my dousing my rice in soy sauce anytime soon, but I’m proud of my palate for evolving! And it’s evolved right into loving this simple, healthy, weeknight stir fry. I love this quick dinner!

Healthy Chicken Stir Fry

One of the biggest hurdles I think people have when they first start eating more healthfully is the increased time commitment for food prep. I can’t deny it. Cooking healthy, fresh, whole foods requires more prep time than hitting up a drive through or baking a frozen pizza.

But, just because you want to eat healthier doesn’t mean you have to suddenly commit to cooking for three hours every day after work (you can if you like and it makes you happy, but you don’t have to). There are tons of healthy recipes out there that are almost as fast as fast food. I’m a big believer in doing what you can with what you have when you have it. And if you have only a half hour to cook meal for your family on a busy Tuesday evening, buckle down and figure out how you can make the best of those 30 minutes!

Healthy Chicken Stir Fry

When thinking about how to compress cooking a healthy meal into a time crunch, I’m a fan of using wholesome products that save you some precious minutes without sacrificing any nutrition. Minute® Brown Rice is a great example of one of these products! It’s nutritionally the same as the long-cook brown rice you can get in the grocery store, but because it is parboiled, it cooks in a flash. Normal brown rice can take upwards of 40 minutes to cook, but Minute Brown Rice is ready in 1/4 of that time! It’s a great pantry staple to have in your kitchen for crazy weeknight dinners.

Healthy Chicken Stir Fry

This stir fry recipe is infinitely adaptable (just like all stir fry recipes). I love this combo of veggies, but if you don’t like mushrooms, leave them out. Want to use shrimp instead of chicken? Go for it. Want to make it meatless? Rock on. Want to make it gluten-free? Use tamari instead of soy sauce (thankfully, Minute Brown Rice is naturally gluten-free—so no issues there). Make this your own! Enjoy.

 

 

Healthy Chicken Stir Fry
 
Prep time
Cook time
Total time
 
This 30 minute Healthy Chicken Stir Fry is a great way to get in a ton of veggies into a weeknight supper. Serve it over top of brown rice for tons of fiber!
Author:
Makes: 4 large servings
Ingredients
For the Marinade
  • ¼ cup soy sauce
  • 1 tablespoon lemon juice
  • 1 tablespoon honey
  • 1 tablespoon sesame oil
  • 1 tablespoon rice wine vinegar
  • ½ teaspoon red pepper flakes
  • 1 pound chicken breasts, cut into bite-sized pieces
For the Stir Fry
  • 2 tablespoons olive oil, divided
  • 3 cloves garlic, minced
  • 3 large carrots, peeled and julienned
  • 1 large red bell pepper, julienned
  • 1 large yellow bell pepper, julienned
  • 1 cup snow peas, sliced into 1” pieces
  • 8 ounces button mushrooms, sliced thinly
  • 2 cups frozen broccoli, defrosted
  • 1 tablespoons cornstarch
  • 4 cups cooked Minute® Brown Rice
  • Sliced green onions and toasted sesame seeds, for serving
Instructions
  1. In a medium-sized bowl, whisk together the soy sauce, lemon juice, honey, sesame oil, rice wine vinegar, and red pepper flakes. Add in the chicken, and toss to coat. Let marinate in the fridge will you chop your veggies.
  2. When you have all your veggies ready to go, heat a large wok over high heat. Add one tablespoon of the olive oil.
  3. Drain the chicken from the marinade, reserving it. Add the chicken to the wok and cook until the chicken is cooked through, about five minutes. Remove the chicken to a plate.
  4. Add the remaining olive oil to the wok, and then add in the garlic. Cook for a minute or until fragrant. Add in the carrots, bell peppers, snow peas, and mushrooms. Cook until bright in color and just crisp cooked, about three minutes.
  5. Add in the broccoli and cooked chicken. Reduce heat to low.
  6. Whisk the cornstarch into the reserved marinade, and then pour into the wok. Bring to a simmer and cook until thick, about five minutes. Serve on top of Minute Brown Rice and topped with green onions and toasted sesame seeds.

Healthy Chicken Stir Fry

Win $100!

The nice folks at SheKnows are giving away a $100 Visa gift card to one lucky Wholefully reader. All you have to do to get entered is to leave a comment below answering this question:

What’s your favorite recipe for quick (and healthy) weeknight dinners?

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This giveaway is open to US Residents age 18 or older (or nineteen (19) years of age or older in Alabama and Nebraska). Winners will be selected via random draw, and will be notified by e-mail. The notification email will come directly from BlogHer via the sweeps@blogher email address. You will have 2 business days to respond; otherwise a new winner will be selected. The Official Rules are available here. This sweepstakes runs from 2/1/16 – 4/30/16.

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150 Comments

I like making a knock off pad thai with zucchini “zoodles,” extra veggies, and a peanut/soy sauce for a quick, week night meal. We don’t eat a ton of meat (we were vegetarian for 10 years), so I’m not used to cooking meat…but I thought you were supposed to discard marinades after using them on raw meat?

I’ve heard some people do, but I actually asked this question in my food safety class back during my stint in culinary school, and just as long as the marinade gets brought up to the same temperature as you would the meat, they said it was fine.

learn something new every day! in this case, two things because I didn’t know you went to culinary school! 🙂

Just for a hot second! It wasn’t the right path for me, so I didn’t graduate. But it was a good experiment!

My favorite way is to stir fry some chicken and veggies and serve it over rice. Thank you for the wonderful giveaway.
Erin
ErinLoves2Run at gmail dot com

My favorite quick and healthy weeknight meal is a one pot dish of ground turkey, canned tomatoes, beans, frozen vegetables, and spices/garlic. Only 1 pot to clean, and no prep involved!

My go to quick and healthy meal is a veggie stir fry with brown rice and either teriyaki sauce or soy sauce and sesame oil. It is so tasty and quick to prepare.

My favorite are chicken tacos or salads, made with shredded chicken that’s been cooked in salsa in the crockpot. So easy and delish.

Put on some rice or quinoa to cook. Sauté onions until soft and then add kale and some water to steam. Blend up a tahini+lemon juice+soy sauce+sirracha sauce and serve with crunchy sunflower seeds. So tasty, healthy, and fast!

Question…. is the recipe correct in regards to the red pepper flakes? It says 1/2 cup…… we are breathing fire …. I had to make the kids a pizza instead bc it was soooo spicy.

It happens. Kind of disappointing because i had to throw it out it wasn’t eatible after a few bites 🙁 hate wasting money and time. Wish you were closer and you could re make me a batch 😉

Tacos! Whole wheat tortillas, lean ground beef and some beans and lettuce and cheese! Done in 20 minutes and very filling!

My favorite quick and healthy meal to prepare on a weekday would be grilled lemon chicken with a big salad full of romaine, tomatoes, red onion, cucumbers, celery, jarred roasted bell peppers, avocado, and hemp seeds! I like to add a light rice vinegar salad dressing and pair it with a big glass of savingon blanc or Pinot Gris : )

Favorite go-to quickie meal would have to be some kind of grain/veggie bowl – brown rice or quinoa or whole grain bread as a base, bunch of veggies (cooked or raw) piled on next, and a couple of poached eggs and a dash of salt/pepper/olive oil on top. Easy is good. Sooooo good.

I love chicken and rice. It’s quick and easy to make and tastes great.
I also like your recipe and am going to give it a try. Thanks so much.

My favorite recipe for quick and healthy weeknight dinner is one-pot Japanese chicken and eggs rice.
tcarolinep at gmail dot com

My favorite quick, and healthy, dish with rice is chicken & veggies with rice!! Simple, but with a lot of seasoning! So flavorful! 🙂

One of our favorite quick and healthy weeknight meals is boneless chicken with veggies all baked together on a sheet pan. And it’s easy to change up the flavors by using different veggies, herbs, and flavorings.

We aren’t rushed that often simply because I do prepare food in advance, especially during baseball season. My boys are on different teams that practice at different times on opposite sides of the earth! And this year my oldest son has added Track to the mix! A healthy simple meal that we do make is stir-fry, especially in the summer when the garden vegetables are plentiful. It’s a great meal that gives the kids fuel to continue to go, go, go!

I love a good pot roast for a quick, healthy dinner! Throw in a lot of veggies and let it cook all day. The, at dinner time, BAM! It’s ready to go! 🙂

My favorite fast and healthy dinner is a shrimp and veggie stir-fry. I make extra for leftovers so I have an even quicker dinner later.

From a food safety standpoint, it’s really not advisable to reuse meat marinades. It’s getting cooked still in this recipe, but it’s rather dangerous to pour raw chicken bacteria back into cooked food in case it is not cooked long enough again. In future recipes, I would highly suggest not doing this!!

I did the recipe without marinating the chicken, and it was still very nice.

I love putting together a quick and easy tortilla soup, with rice of course!

Thanks for the chance to win!
wildorchid985 at gmail dot com

My fav quick/easy/healthy rice recipe for easy dinners is my lemon olive oil rice. It is so easy and makes a great side dish to just about anything.

#SweepstakesEntry- comment

My best quick recipes during the week are to use quick cook minute rices, frozen veggies and strips of beef or chicken to combine & cook in tasty stir fry dishes

KC

Prep is NOT 15 minutes!! It took about an hour to prep all the veggies involved. No doubt once everything is prepped the meal comes together in no time. Grossed out by the raw chicken marinade being used as the sauce later. Worth it to make a separate sauce from what the chicken soaks in. Overall did love the amount of fresh veggies in the dish but did not like eating an hour late. Consider skipping the prep and going with a ready made bag of stir fry veggies.

If I feel like a quick “sometimes” dinner, it’s got to be my creamy garlic prawns with rice. It takes about 4 minutes to go from wok to fork and about the same time to polish it off. Chuck in some crusty bread and I’m in heaven!

A favourite of mine is peacan nut and cottage cheese patties. They are unbelievable. They can not be detected as vegetarian! Throw a salad together and bingo – you’re on a winner dinner!

Very tasty!!! I added some water chestnuts and bamboo shoots towards the end and I also used fresh broccoli instead of frozen. It came out very nice! 🙂