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To make a tasty Healthy Chicken Veggie Stir Fry, gather these fresh ingredients: - 2 boneless, skinless chicken breasts, sliced thinly - 2 tablespoons olive oil - 1 red bell pepper, sliced - 1 yellow bell pepper, sliced - 1 cup broccoli florets - 1 cup sugar snap peas - 3 cloves garlic, minced - 1 tablespoon fresh ginger, grated - 2 tablespoons low-sodium soy sauce - 1 tablespoon sesame oil - Salt and pepper to taste - 1 teaspoon sesame seeds (for garnish) - Cooked brown rice or quinoa for serving This stir fry offers a balanced meal packed with nutrients. Each serving provides: - Protein from chicken, helping to build and repair tissue. - Fiber from veggies, aiding in digestion and keeping you full. - Healthy fats from olive oil and sesame oil, good for heart health. - Vitamins and minerals from colorful vegetables, boosting your immune system. To keep your ingredients fresh, follow these simple tips: - Choose vibrant, firm vegetables. Look for smooth skin on peppers and bright green broccoli. - Store fresh chicken in the coldest part of your fridge. Use within two days for best taste. - Buy garlic and ginger that feel firm and smell strong. This ensures great flavor in your dish. - If you can, buy organic vegetables. They often have better taste and no harmful chemicals. By using fresh ingredients, you'll create a stir fry that is not only healthy but also bursting with flavor! {{ingredient_image_1}} 1. Gather your ingredients. You need chicken breasts, bell peppers, broccoli, sugar snap peas, garlic, ginger, soy sauce, sesame oil, and olive oil. 2. Slice the chicken. Cut the chicken breasts into thin strips. This helps them cook fast. 3. Chop the veggies. Slice red and yellow bell peppers. Break the broccoli into small florets. This makes them easy to eat. 4. Mince garlic and grate ginger. These add great flavor. Prepare them just before cooking for the best taste. 1. Heat the skillet. In a large skillet or wok, add 1 tablespoon of olive oil. Heat it over medium-high heat. 2. Cook the chicken. Add the sliced chicken to the skillet. Sprinkle with salt and pepper. Cook for about 5-7 minutes. The chicken should be browned and cooked through. Remove it from the skillet and set it aside. 3. Cook the aromatics. In the same skillet, add 1 tablespoon of olive oil. Once hot, add minced garlic and grated ginger. Stir quickly for about 30 seconds until it smells good. 4. Add the veggies. Toss in the sliced bell peppers, broccoli florets, and sugar snap peas. Stir-fry for about 5-6 minutes. The veggies should be tender but still crisp. 5. Mix it all together. Return the chicken to the skillet. Pour in the low-sodium soy sauce and sesame oil. Toss everything together. Cook for another 2-3 minutes until heated through. 6. Taste and adjust. Try a bite and add more salt or pepper if you like it spicier. - Serve on a plate. Place the stir fry over a bed of brown rice or quinoa. This adds a nice base. - Garnish with sesame seeds. Sprinkle 1 teaspoon of sesame seeds on top. This adds a nice crunch and looks pretty. - Add color. Use colorful veggies for a bright and appealing dish. It makes your meal look more inviting. When making a stir fry, avoid these common errors for the best results: - Overcrowding the pan: This makes it hard for the food to cook evenly. Work in batches if needed. - Not prepping ahead: Having your veggies and chicken ready speeds up cooking and keeps it smooth. - Using low heat: Stir frying needs high heat for quick cooking and a nice sear. - Skipping seasoning: Don’t forget salt, pepper, and soy sauce. They boost flavor! To stir-fry like a pro, follow these tips: - Use a large, non-stick skillet or wok: This helps prevent sticking and allows for better heat distribution. - Cook in order: Start with chicken, then add garlic and ginger, followed by veggies. This keeps flavors fresh. - Keep it moving: Stir constantly to avoid burning and ensure even cooking. - Add sauces at the end: This keeps them from burning and makes the dish shine. For a more flavor-packed stir fry, try these ideas: - Experiment with spices: Add crushed red pepper or five-spice powder for a kick. - Use fresh herbs: Cilantro or basil can brighten up the dish. Toss them in right before serving. - Incorporate nuts or seeds: Toasted sesame seeds or cashews add crunch and depth. - Add a splash of citrus: A squeeze of lime or lemon juice brightens flavors and adds freshness. Try these tips to elevate your healthy chicken veggie stir fry. Enjoy the vibrant colors and tastes! Pro Tips Prep Your Ingredients: Having all your ingredients prepped and ready to go makes stir-frying quick and efficient. Don’t Overcrowd the Pan: Cook in batches if necessary to ensure your chicken and vegetables sear properly and don’t steam. Use High Heat: Stir-frying requires high heat to cook the chicken and veggies quickly, preserving their flavor and crunch. Customize Your Veggies: Feel free to swap in your favorite vegetables or whatever you have on hand to make this dish your own. {{image_2}} If you want a change from chicken, try other proteins. Shrimp cooks quickly and adds flavor. Tofu is a great choice for a vegetarian option. You can also use beef or pork. Simply slice them thin and follow the same cooking steps. Each protein brings its own taste and texture. Adjust cooking times based on the protein you choose. Feel free to mix up the veggies in your stir fry. Carrots or zucchini are tasty additions. You can also use bok choy or green beans for variety. Just make sure to cut them into small pieces. This ensures they cook evenly. Choose seasonal vegetables for the best flavor and freshness. The key is to keep the stir fry colorful and nutritious. For gluten-free needs, swap traditional soy sauce with tamari. You can also use coconut aminos for a lighter option. If you're watching carbs, cauliflower rice is a smart substitute for brown rice. For more fiber, add leafy greens like spinach or kale. These adjustments help meet your dietary goals while keeping the dish tasty. To keep your healthy chicken veggie stir fry fresh, let it cool first. Place leftovers in an airtight container. Make sure to store them in the fridge. They will stay good for about 3 to 4 days. Label your container with the date. This helps you track how long they have been stored. When you are ready to eat your leftovers, reheating is simple. You can use a microwave or a skillet. If using a microwave, place the stir fry in a bowl and cover it. Heat it for 1 to 2 minutes, stirring halfway through. If using a skillet, add a splash of water to keep it moist. Cook over medium heat until it is hot. Stir often to ensure even heating. Freezing is a great way to save extra stir fry. First, let it cool completely. Then, place it in a freezer-safe container or bag. Remove as much air as possible to prevent freezer burn. Label it with the date. You can freeze the stir fry for up to 3 months. When you are ready to enjoy it, thaw in the fridge overnight. Reheat as mentioned above. Yes, you can use frozen vegetables. They save time and keep well. Just add them directly to the hot skillet. Cook for a few extra minutes. Frozen veggies may not be as crisp, but they still taste great. You can try cauliflower rice or zucchini noodles. Both options are low in carbs. Cauliflower rice is easy to make. Just pulse cauliflower in a food processor. Zucchini noodles add a fun twist. Use a spiralizer or a vegetable peeler to create them. To spice up your stir fry, add red pepper flakes. Sriracha or chili paste also works well. Start with a small amount. You can always add more if you like it hotter. Fresh jalapeños or serrano peppers can give it a nice kick, too. Stir-frying offers a simple way to enjoy tasty meals. We covered key ingredients, their nutrition, and tips for keeping them fresh. I shared easy preparation and cooking steps, plus how to serve your dish nicely. We also explored tricks to avoid errors, spice things up, and make variations based on your needs. Finally, I provided storage tips for leftovers and answered your most common questions. Use these insights to create delicious stir-fries that fit your lifestyle. Enjoy your cooking journey!

Healthy Chicken Veggie Stir Fry

A nutritious stir fry packed with chicken and colorful vegetables, perfect for a quick meal.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Main Course
Cuisine Asian
Servings 4
Calories 350 kcal

Ingredients
  

  • 2 pieces boneless, skinless chicken breasts, sliced thinly
  • 2 tablespoons olive oil
  • 1 piece red bell pepper, sliced
  • 1 piece yellow bell pepper, sliced
  • 1 cup broccoli florets
  • 1 cup sugar snap peas
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon sesame oil
  • to taste salt and pepper
  • 1 teaspoon sesame seeds (for garnish)
  • as needed cooked brown rice or quinoa for serving

Instructions
 

  • In a large skillet or wok, heat 1 tablespoon of olive oil over medium-high heat.
  • Add the sliced chicken to the skillet, seasoning with salt and pepper. Cook for about 5-7 minutes, or until the chicken is browned and cooked through. Remove the chicken from the skillet and set aside.
  • In the same skillet, add the remaining tablespoon of olive oil. Once hot, add the minced garlic and grated ginger, stirring quickly for about 30 seconds until fragrant.
  • Add the sliced red and yellow bell peppers, broccoli florets, and sugar snap peas to the skillet. Stir-fry the vegetables for about 5-6 minutes until they are tender-crisp.
  • Return the chicken to the skillet and pour in the soy sauce and sesame oil. Toss everything together, cooking for another 2-3 minutes until heated through and well mixed.
  • Taste and adjust seasoning if necessary.
  • Serve the stir fry over a bed of brown rice or quinoa. Sprinkle with sesame seeds for garnish.

Notes

Serve with brown rice or quinoa for a complete meal.
Keyword chicken, healthy, stir-fry, vegetables