Healthy 20-Minute Spring Fling Chicken Stir Fry

When you’re trying to stick to a healthy diet, one of the best ways to make sure you succeed is to find new, healthy ways to satisfy your cravings for your favorite foods. So instead of ordering pizza from your favorite delivery place, work on perfecting your recipe for homemade whole wheat pizza dough (more on that later this week). Or if you love Chinese takeout, instead of ordering something salty and heavy for dinner, pull out your wok and try your hand at making this healthy chicken stir fry!

If you think making delicious takeout ‘fakeout’ at home is hard or time-consuming, you’re in for a treat! This stir fry comes together in about 20 minutes, and is incredibly easy to make. In fact, you can probably make this stir fry from start to finish quicker than it would take for the delivery guy to get to your door.

healthy-stir-fry-recipe-3

This particular stir fry is packed with healthy, colorful veggies and lean, white meat chicken—meaning you’ll feel a lot healthier and happier after you finish a bowl of this stir fry than you would if you ordered in. Chinese takeout  is notoriously high in sodium (thanks to both high-sodium soy sauce and MSG), but this recipe keeps the sodium in check by using low-sodium soy sauce and no-added salt. Feel free to mix up the veggies and use what’s fresh, in season, and makes your tastebuds happy. It’s hard to mess up a stir fry!

healthy-stir-fry-recipe-2

healthy-stir-fry-recipe-1

Healthy Stir Fry Chicken

Makes: 4 servings

Ingredients

  • 1/4 cup low sodium soy sauce or tamari
  • 1 tablespoon rice vinegar
  • 1 tablespoon lemon juice
  • 1 tablespoon sesame oil
  • 1 tablespoon honey
  • 1/4 teaspoon (or more) crushed red pepper flakes
  • 1 teaspoon grated fresh ginger
  • 4 chicken breasts (about 1 pound worth), cut into bite-sized pieces
  • 2 teaspoons grapeseed, canola, or other high-heat oil, divided
  • 3 cloves garlic, minced
  • 1 cup snap peas, cut into 1″ pieces
  • 2 carrots, peeled and cut into matchsticks
  • 1 large red bell pepper, deseeded and cut into matchsticks
  • 4 ounces button mushrooms, sliced
  • 1/2 cup chicken broth
  • 1 tablespoon cornstarch
  • 2 green onions, sliced
  • Sesame seeds and rice for serving

Directions

  1. Whisk together the soy sauce or tamari, rice vinegar, lemon juice, sesame oil, honey, and crushed red pepper flakes in a medium-sized mixing bowl. Add in the chicken pieces, stir to coat. Refrigerate for 10 minutes. Now is a great time to chop your veggies and get your rice going, if you haven’t already started.
  2. Once the chicken is done marinating, remove the chicken from the marinade, and reserve the marinade, set both aside.
  3. In a large wok over high heat, heat 1 teaspoon of the grapeseed oil. Add in the chicken pieces, and cook until cooked through, about two minutes. Remove chicken to a plate and set aside.
  4. Add the remaining grapeseed oil to the wok. Add in the garlic, snap peas, carrots, bell pepper, and button mushrooms. Cook, stirring frequently, until veggies are just slightly tender and brightly colored, about five minutes. Add in the chicken.
  5. Whisk the chicken broth in to the reserved marinade. And then slowly whisk in the cornstarch, a little at time to avoid lumps, until smooth. Pour sauce over veggies, and bring to a simmer. Simmer until thick and bubbly.
  6. Remove from heat and stir in the green onions. Serve on top of rice and sprinkle with sesame seeds for garnish.

Nutrition per serving (does not include the rice or sesame seed garnish): 374 calories, 14.7g fat (3.1g saturated), 21g carbs (4.3g fiber, 10.7g sugars), 38.1g protein

What are your favorite stir fry ingredients?

Print Friendly, PDF & Email

Comments

Cassie Johnston is an award-winning food writer and recipe developer living and working in Southern Indiana. Her work has been feature in national publications such as Gourmet Magazine and The Huffington Post. Cassie’s a big fan of strenuous hikes, cheese, watching sports, Brussels sprouts, and craft beer, and she’ll talk your ear off about her love of local food and seasonal eating. She’s obsessed with social media and loves connecting with new friends!