Healthy Vegetable Stir-Fry with Chicken

by Suzanne on January 11, 2011

in Chicken, Savory

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Stir fry and Asian food in general have always been a favorite of mine, probably because when I was growing up my family went to dinner at some kind of Asian restaurant at least once a week.   On the other hand my growing family doesn’t enjoy oriental foods, but I think I found  a recipe for a healthy vegetable stir-fry with chicken that  they liked.  My daughter who says she hates stir-fry liked this recipe, so its a keeper.  If your family is like mine then start out slow with the Asian flavors for example, leaving out the sesame oil will take out some of the strong flavor that kids are not privy too. Using vegetables your family likes will help them to like the flavors of the stir fry as well.  Don’t get discouraged if your family doesn’t like a certain type of food, just keep trying out new recipes.

Healthy Vegetable Stir-Fry with Chicken

Ingredients:
1 head of broccoli
1/2 cup of julienned carrots
1/2 cup mushrooms
1 pound of chicken (2 large chicken breast)
Marinade:
2 cloves of garlic minced
1 in. piece of ginger root diced*
1 T. soy sauce
1 T. of hoisin sauce (found in Asian food section)
1 T. sugar
1 T. sesame oil
1 T. corn starch
3 scallions chopped (only the white part)
1 tsp. salt
Sauce:
1/3 cup water

1 tsp. cornstarch
1/2 tsp. chicken bouillon granules

Step 1: chop chicken into bite size pieces and put in a medium size bowl.

Step 2: assemble marinade and pour over chicken and set aside. Stir sauce together and set aside.

Step 3: chop broccoli into small florets, julienne carrots, and slice mushrooms thick.

Step 4: In a large skillet or wok put a tablespoon of oil in and heat to med-hi and stir fry broccoli and carrots for about 2-3 min. adding a few tablespoons of water so the pan does not get dry. When done put vegetables on a plate and set aside.

Step 5: Get skillet hot add 1 tablespoon of oil and dump all the chicken including the marinade and the mushrooms in and cook until chicken is no longer pink and a bit browned, stirring constantly.

Step 6: Now add the broccoli, carrots and sauce and cook until the vegetables are crisp tender or to your liking, may need to add some more water.  I turn the heat down and cover the stir-fry with a lid and get my plates ready with the rice.

Serve over rice and chow mein noddles (optional), makes enough for 4 people.  Enjoy eating  healthy with this vegetable stir-fry with chicken.   Leave me a comment if you liked this recipe I would love to hear what you think.

(recipe adapted from the food network)

*Tip: when you buy ginger root, peel the whole root and slice then store in freezer zip-lock bag in the freezer, then when you need it you have it ready to go.

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{ 17 comments… read them below or add one }

1 Destri January 11, 2011 at 3:48 pm

I forget to make stir fry! We used to have it at least once a week, dang it. I can start back up with this one though, looks delicious!

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2 Rich January 12, 2011 at 8:22 am

this looks like a great go-to for stir fry, and that’s a solid photo; and I like the tip on the ginger – that will save a lot of hassle in the future!

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3 Claire @ Claire K Cr January 12, 2011 at 6:35 pm

I'm a big Asian food fan too. I'm always after new stir-fry recipes.

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4 Kita January 13, 2011 at 6:46 am

My goodness that sounds delicious right now… 🙂

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5 Suzanne January 13, 2011 at 6:42 pm

thank kita, it was great leftovers too!

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6 Reeni January 14, 2011 at 4:33 pm

Your healthy stir-fry is so vibrant and delicious looking! I haven't made a stir fry in way too long. Those are some great tips – I have to use them on my Dad who isn't terribly fond of Asian food or vegetables!

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7 Suzanne January 14, 2011 at 5:19 pm

Thanks Reeni, hope your Dad get's converted if anyone can do it it would be you and your amazing skills in the kitchen.

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8 tisha June 6, 2011 at 1:15 pm

WOW. I tried this recipe about a week ago and had to make it again tonight! It's soo good! I substitute snap peas for broccoli. 🙂

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9 Suzanne June 6, 2011 at 1:18 pm

Thanks Tisha, so glad you enjoyed it twice that's pretty good 🙂 snap peas sounds great too.

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10 Adriana April 1, 2012 at 4:51 pm

I’m making this for my family tonight, and I plan on adding some snow peas. I’m very excited. c:

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11 Suzanne April 2, 2012 at 1:29 am

I hope it was good and that your family liked it. My kids aren’t fans of stir fry but they do like this one.

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12 Amy August 1, 2012 at 9:59 pm

This was sooooo very yummy!!!!! Thank you for sharing!!!

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13 Suzanne August 2, 2012 at 7:22 pm

Thanks so much Amy for sharing your sweet comment so glad you liked it.

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14 Heather @ Beyond the Aisle March 4, 2013 at 7:04 pm

Made this for dinner tonight – the marinade is delicious!

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15 Suzanne March 5, 2013 at 6:20 pm

thanks you Heather, so glad you liked this recipe it’s a good one and staple for me.

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16 Mike June 24, 2013 at 11:30 pm

All fine..except…what’s with the need to add sugar, corn starch to everything..absolutely not necessary and not healthy….sugar is the enemy of a healthy diet people. Corn is also another form of sugar.

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17 Suzanne June 25, 2013 at 11:16 am

Well I think 2 T. is pretty healthy considering the most people eat way more than that daily.

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