By Cassie Johnston
Quick and Easy
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There are over 500 (!) recipes on this website. I’ve been cooking things, taking pictures, and then 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 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.
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, and I can tolerate soy sauce when it’s a base flavor in a sauce or marinade. You still won’t find me 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!
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 only have a half hour to cook a meal for your family on a busy Tuesday evening, then buckle down and figure out how you can make the most of those 30 minutes!
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. Want to save even more time? Use a bag of frozen stir-fry veggies. Make this your own! Enjoy.
5 from 1 reviews
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!
Keywords: stir fry, chicken, vegetables, quick, dinners
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My favorite quick meal is a stir fry
My easy weeknight meal is a grilled chicken breast with brussel sprouts.
My favorite quick meal is using Minute Brown rice to make my healthy Sweet and Sour Chicken recipe!
I make dumpling on the weekend and stash them in the freezer for quick weeknight meals.
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 meal with rice is jambalya
groogruxking40 @ gmail dot com
My favorite way is to stir fry some chicken and veggies and serve it over rice. Thank you for the wonderful giveaway.
ErinLoves2Run at gmail dot com
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!
I like grilled chicken and brown rice.
One of my favorite quick weeknight dinner is Budget Byte’s Dragon Noodles: http://www.budgetbytes.com/2012/08/spicy-noodles/
It doesn’t have many veggies built in, but you can add in tons, and in appropriate portions, straight noodles with a yummy sauce and an egg is a perfectly healthy dinner! And it’s done in less than 15 minutes!
I love rice with stir fry veggies the best.
My favorite is a recently new to me recipe for braised spinach and chickpeas in coconut milk.
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.
My favorite quick weeknight meal is a big salad with homemade dressing and maybe some crusty bread.
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!
Can’t go wrong with a healthy stir fry full of veggies!
I love quesadillas.
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.
I’m so, so sorry! It was definitely a typo. It is fixed now! Apologize to your kids for me. :)
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 ;)
My favorite healthy recipe is stir fry!
Tacos! Whole wheat tortillas, lean ground beef and some beans and lettuce and cheese! Done in 20 minutes and very filling!
Hey Cassie, should that be half a teaspoon of chili flakes? Not half a cup? That’d be a bit hot! ;D
WOW. Haha! Yes! That is quite a typo. :)
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 : )
I was just wondering if you have nutritional information for your recipes?
I don’t post nutritional information, but there are lots of great calculators out there than can help you figure it out (and be more accurate than what I would provide, because you can input your exact ingredients). This one is one of my favorites because it is as simple as copy and paste: http://caloriecount.about.com/cc/recipe_analysis.php
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.
Chicken fried rice is so quick and easy.
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.
I like to cook a broccoli and mushroom stir fry with a side of rice.
We often do a simple poached fish with plain rice and some veggies on the side.
Tweet link: https://twitter.com/shala_darkstone/status/695044916083175424
My favorite recipe for a quick and healthy weeknight dinner is salmon, steamed broccoli with brown rice.
We like rice and salmon or shrimp with a quick salad.
sazzyfrazz at gmail dot com
My favorite weeknight dinner is breakfast – fried eggs, toast and avocado.
My favorite recipe for quick and healthy weeknight dinner is one-pot Japanese chicken and eggs rice.
tcarolinep at gmail dot com
My favorite are veggie egg scrambles.
My healthy quick weeknight dinner is mixed vegetable soup. I think adding rice to it would be wonderful too. thanks for sharing.
amy [at] utry [dot] it
ours would be tuna casserole.
I like to make Hawaiian chicken and serve it on a bed of rice.
brocolli and rice
Baked sweet potato.
I love to make stir fry! Gotta load it up with veggies. So healthy and convenient to make!!
Chicken with rice.
I like sweet and sour chicken with rice
Tacos for life, we eat Mexican in some form all of the time… so easy, so many veggies, so delicious!
My favorite quick, and healthy, dish with rice is chicken & veggies with rice!! Simple, but with a lot of seasoning! So flavorful! :)
Tweeted :) – https://twitter.com/Enter_Now/status/703437891620331520
Do you have a calorie count per serving?
This is one of my favorite calorie calculators because it is so easy to use, just copy and paste the ingredients: http://www.caloriecount.com/cc/recipe_analysis.php
Stir fry is a family favorite!
I love rice with baked chicken!
I would have to say rice stuffed peppers
My favorite quick and easy weeknight dish is rice in the cooker with veggies in the steamer basket and grilled steaks.
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.
I shared your Healthy Chicken Stir Fry with its beautifully prepped vegetables and the Minute Rice giveaway on Twitter:
we love sausage and peppers
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 shared a link on Twitter: https://twitter.com/FireRunner2379/status/713539882816290816.
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! :)
Tweeted :) – https://twitter.com/Enter_Now/status/714690908109869056
my favorite rice dish is chicken fried rice.
Chicken fried rice!
Chicken breasts cooked in EVOO, rice, and salad.
Veggie pasta with jarred sauce and turkey meatballs
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.
My favorite meal with rice is Jambalaya
Chicken stir fry is quick and easy.
One of the quickest meals I can put together is chicken tortilla soup, made with white rice.
westiemks5 at yahoo dot com
I love grilled chicken and veggies with rice on the side.
Quick and simple tuna salad sandwiches served with a choice vegetable serving!
2nd entry tweet https://twitter.com/kytah00/status/723090017174704128
My kids love tacos for a quick meal. A great side dish is Mexican rice with lots of cheese.
soup and grilled cheese
Harvest rice dish
Chicken stir fry served on brown rice is quick and healthy to make.
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 favorite quick dinner night is grilled chicken with brown rice and broccoli!
A good chicken stir fry!
Just got done with using ur recipe.
Family loved it
I love to make a quick grilled chicken and rice with peppers.
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.
I tweeted here: https://twitter.com/MsTofuFairy/status/725708743963492352
We love zucchini spaghetti.
My favorite quick rice meal is mexican style rice with chicken fajitas.
I sent out a tweet: https://twitter.com/electricstar/status/725835360236765184
I like steamed rice with diced chicken
tbarrettno1 at gmail dot com
Easy bean and rice burritos
My favorite recipe for quick and healthy weeknight dinners is a home-made chicken pot pie.
I publicly Tweeted this giveaway: https://twitter.com/versatileer/status/726295259743936513
my #SweepstakesEntry tweet:
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
brown rise and grill fish
I like to make mexican rice. truckredford(at)Gmail
Our easiest quick meal is Chicken tacos
I like to make tacos with rice.
I like chicken and wild rice.
I like a quick shrimp stir fry with rice.
Thanks for the contest.
i like chicken & wild rice soup
i posted a tweet: https://twitter.com/purplepanda1966/status/726583773043691520
Chicken and rice
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!
Great chicken recipe.I need to try it for my husband.
Anyway, thanks for sharing an awesome chicken recipe.
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! :)
So glad you enjoyed it!
Stir fry is my favorite.
All I have made in my life is eggs with toast, rice, and naans lol tomorrow is my first time cooking a proper meal since I got banned from the kitchen (8 years). I google a healthy stir fry recipe and clicked on this one…..wish me luck. *finger crossed* that I don’t blow up my apartment and that I cook an edible one. :)
thasks will post here if I succeed or fail lol :)
This was sooo good! Such a nice blend of flavors! I am kind of weird about re-using the marinade so I made a little extra. The dish was a little spicy for me but not for anyone else that tried it. I was wondering if the extra marinade should have less of the red pepper flakes??? I am not a cook….sooo Definitely will be having this again!!
You can definitely cut back on the red pepper flakes to your taste! Glad you enjoyed it!
What oil can i use if I don’t have sesame oil.
Sesame oil is a big flavor component of the dish, so leaving that out will make it a bit bland. But from a function standpoint—any cooking oil will work (avocado, olive, etc.).
This looks SO good! I’m making a stir fry this week, for the first time in my lovely stainless steel wok I just bought, and I think I’ll try this one instead. Thanks!
I make chicken stir fry a lot, every week. When my wife asked me if I liked it and I told her it was my best one yet, and I wasn’t kidding. This one’s a keeper!
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