Introduction
This chicken and vegetable stir-fry recipe is a healthy, vibrant dish that’s quick and easy to prepare. Perfect for a weeknight dinner, this recipe combines tender chicken breast with a colorful array of vegetables, all coated in a delicious and light stir-fry sauce. Whether you’re looking to maintain a balanced diet or just want a quick meal, this dish ticks all the boxes.
Detailed Ingredients with measures
Chicken breast – 500 grams
Bell peppers – 2 (one red and one yellow)
Carrot – 1 large
Broccoli – 150 grams
Garlic – 2 cloves
Ginger – 1 small piece
Soy sauce – 3 tablespoons
Sesame oil – 1 tablespoon
Vegetable oil – for stir-frying
Prep Time
The preparation time for this delicious stir-fry is approximately 15 minutes. This includes chopping the vegetables and cutting the chicken into bite-sized pieces.
Cook Time, Total Time, Yield
The cooking time is around 10 minutes. Therefore, the total time for this recipe is about 25 minutes from start to finish. This stir-fry serves 2 to 4 people, making it a perfect choice for families or even just meal prepping for the week ahead.
Detailed Directions and Instructions
Prepare the Ingredients
Start by gathering all necessary ingredients: chicken, assorted vegetables (such as bell peppers, broccoli, and carrots), garlic, and ginger. Chop the vegetables into bite-sized pieces and slice the chicken into thin strips for even cooking.
Marinate the Chicken
In a bowl, combine the chicken strips with a tablespoon of soy sauce, some sesame oil, and a pinch of salt. Let the chicken marinate for about 10-15 minutes to enhance its flavor.
Heat the Pan
Place a large frying pan or wok over high heat. Add a splash of vegetable oil and allow it to heat until shimmering but not smoking.
Cook the Chicken
Add the marinated chicken to the pan in a single layer. Allow it to sear without stirring for a couple of minutes. Once browned, stir-fry the chicken until it is cooked through and no longer pink, approximately 5-7 minutes. Remove the chicken from the pan and set it aside.
Stir-Fry the Vegetables
In the same pan, add a bit more oil if needed. Begin adding the chopped vegetables, starting with those that take longer to cook, such as carrots and broccoli. Stir-fry them for about 2-3 minutes.
Add Garlic and Ginger
Once the harder vegetables have softened, add minced garlic and ginger to the pan. Stir-fry for an additional minute until fragrant.
Combine Chicken and Sauce
Return the cooked chicken to the pan with the vegetables. Add a splash of soy sauce and a drizzle of sesame oil. Toss everything together and cook for an extra 1-2 minutes to heat through and blend flavors.
Serve Immediately
Transfer the stir-fry to a serving dish. Serve hot, optionally with steamed rice or noodles.
Notes
Vegetable Variety
Feel free to use any vegetables you have on hand or prefer. Fresh or frozen varieties will work.
Oil Choices
Use any cooking oil you like; sesame or peanut oil can add additional flavor to the dish.
Spice Level
For a spicy kick, consider adding chili flakes or fresh chili along with the garlic and ginger.
Leftovers
Stir-fry can be stored in the refrigerator for up to 2 days. Reheat thoroughly before serving.
Cook techniques
Stir-frying
Stir-frying is a quick cooking method that involves cooking food in a small amount of oil over high heat while stirring continuously. It’s perfect for retaining nutrients in vegetables and ensuring that meat is cooked evenly.
Chopping ingredients
Properly chop your vegetables and chicken into uniform pieces to ensure even cooking. Thinly slicing the chicken and vegetables allows for a faster cooking time and better flavor absorption.
Using a wok
A wok is ideal for stir-frying due to its high sides and ability to retain heat. The shape helps to keep the ingredients contained while allowing for easy stirring and tossing.
Marinating
Marinating chicken before stir-frying enhances its flavor. Use sauces such as soy sauce and ginger for a delicious, savory base. Allow the chicken to marinate for at least 15 minutes for optimal flavor.
Timing
Add ingredients to the wok in stages, starting with those that take longer to cook, such as chicken, followed by vegetables. This ensures that everything is cooked properly and maintains its texture.
High heat cooking
Cooking at high heat helps to achieve a good sear on the chicken and quickly cooks vegetables, preserving their crunchiness and vibrant colors.
FAQ
Can I use other proteins besides chicken?
Yes, you can substitute chicken with other proteins like beef, pork, or tofu, adjusting cooking times as necessary.
What if I don’t have a wok?
If you don’t have a wok, you can use a large frying pan or skillet. Just make sure it has high sides to manage the stir-frying process.
Can I add more vegetables?
Absolutely! Feel free to add any vegetables you like or that are in season. Just be mindful of their cooking times to avoid overcooking.
How can I make this dish spicier?
To make the dish spicier, consider adding fresh chili peppers, chili paste, or a splash of hot sauce during cooking.
Is it okay to meal prep this stir-fry?
Yes, stir-fries can be meal-prepped. Store cooked stir-fry in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before serving.
Conclusion
This Chicken and Veg Stir-Fry is an excellent way to combine flavorful ingredients with healthy vegetables. It’s a quick and easy meal that is perfect for busy weeknights or a wholesome lunch option. The versatility of this dish allows you to customize the vegetables and sauces to your liking, making it a kitchen staple for everyone.
More recipes suggestions and combination
Chicken and Broccoli Stir-Fry
Upgrade your stir-fry by adding tender broccoli florets, which not only enhance the nutrition but also provide a delightful crunch.
Shrimp and Veg Stir-Fry
Swap the chicken for shrimp for a delicious seafood twist that cooks up rapidly and pairs well with all the same vegetables.
Tofu and Vegetable Stir-Fry
For a vegetarian option, replace the chicken with tofu, allowing it to absorb all the soy sauce flavors for a satisfying meal.
Sweet and Sour Chicken Stir-Fry
Introduce a sweet and tangy element by adding pineapple and a sweet and sour sauce to create a unique flavor profile.
Spicy Chicken Stir-Fry
Add chili paste or fresh chilies for a spicy kick that adds excitement to your stir-fry, perfect for those who love heat.