Jeffrey Salazar
Chicken stir fry is a quick, easy, and healthy meal that can be made in under 30 minutes. It is a flexible dish that can be adapted to use up any leftover vegetables in your fridge, such as broccoli, bell peppers, carrots, and onions. The key to a great stir-fry is the sauce, which can be made with a combination of soy sauce, honey, chicken broth, sesame oil, and cornstarch. The chicken is typically stir-fried first, then removed from the pan while the vegetables are cooked, before being added back in and tossed with the sauce. This article will provide a step-by-step guide on how to make a delicious and healthy chicken stir fry.
| Characteristics | Values |
|---|---|
| Meat | Chicken breast or thighs |
| Vegetables | Broccoli, bell peppers, carrots, onions, mushrooms, snow peas, green beans, scallions, cashews, zucchini, eggplant, etc. |
| Sauce ingredients | Soy sauce, honey, sesame oil, chicken broth, rice vinegar, cornstarch, dry sherry, ginger, garlic, etc. |
| Cook time | 20-30 minutes |
| Calories | Based on a 2,000 calorie diet |
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What You'll Learn
Chicken breast or thigh
When it comes to chicken stir-fry, you can use either chicken breast or thigh—or even a combination of both. Both cuts of meat work well in a stir-fry, but there are some differences to be aware of.
Chicken breast is leaner and less fatty than thigh meat, so it's important not to overcook it as it can dry out quickly. Breast meat is also milder in flavour and can take on the flavours of other ingredients more easily. It's a good choice if you want to let the other flavours in your stir-fry shine through, or if you're making a mild dish.
Chicken thighs, on the other hand, are fattier and will stay juicier during the stir-frying process. Thigh meat has a stronger flavour and can impart a lot of taste to the rest of the dish. Thighs also tend to be cheaper than breasts. However, because of the higher fat content, they may not absorb sauces as well as breast meat.
Ultimately, the choice between chicken breast and thigh comes down to personal preference. If you're looking for a quick and easy option, chicken breast might be a better choice as it's easier to overcook thighs, which can become gristly when cooked with oils. However, if you want a juicier and more flavourful option, chicken thighs might be the way to go.
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Vegetables: peppers, carrots, broccoli, onion
Firstly, wash and cut the vegetables. For peppers, cut into strips. For carrots, cut into matchsticks. For broccoli, separate into small florets. For onions, opt for yellow onions as they are not too sweet or sharp, and cut into thin slices.
You can also blanch the broccoli florets beforehand if you prefer them more tender. It is important to cut the vegetables into equally-sized pieces to ensure they cook at the same rate.
Next, heat a large skillet or wok to medium-high heat and add oil. You can use olive oil or a neutral oil such as canola oil. Add the vegetables to the skillet and stir-fry. For peppers, carrots, and broccoli, stir-fry for 5-8 minutes until they start to get tender. For onions, cook for about 1 minute until they turn translucent.
You can also add other ingredients to the vegetables while stir-frying. Some recipes suggest adding ginger and garlic to the onions and cooking until fragrant.
Once the vegetables are tender and cooked through, you can add the chicken back into the skillet and season with stir-fry sauce to taste.
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Sauce: soy sauce, honey, sesame oil
A stir-fry sauce made with soy sauce, honey, and sesame oil is a perfect blend of sweet, nutty, and savoury. This sauce is a great option for a diet chicken stir-fry as it does not require the addition of sugar or corn starch, which are often used to thicken and sweeten stir-fry sauces.
To make the sauce, you will need to whisk together soy sauce, honey, and sesame oil in a small bowl. It is recommended to use low-sodium soy sauce as the regular variety may be too salty. You can adjust the proportions of each ingredient to your taste, but a good starting point is to use equal parts of each ingredient.
Once you have whisked the sauce ingredients together, you will need to simmer the sauce in a skillet until it thickens, which should take around 5 minutes. This step is crucial to achieving a thick sauce that will coat your chicken and vegetables.
The sauce can be used as a glaze for your chicken or as a finishing sauce. If using it as a glaze, brush it onto your chicken before cooking. If using it as a finishing sauce, pour the sauce into your skillet after cooking your chicken and vegetables, and toss to coat.
This sauce is a great base, and you can experiment with adding other ingredients such as garlic, ginger, rice vinegar, or red pepper flakes to enhance the flavour and give it a kick.
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Cook chicken, then vegetables
To cook the chicken, heat a splash of avocado, canola, or olive oil in a large skillet or wok over medium-high heat. Add the chicken, seasoning with salt and pepper, and cook for 3 to 5 minutes, or until lightly browned and cooked through. Remove the chicken from the skillet and set aside.
For the vegetables, add another splash of oil to the skillet and sauté your chosen vegetables until tender yet crisp. Broccoli, bell peppers, carrots, and onions are classic choices, but you can use any vegetables you like. You can also add ginger and garlic to the vegetables for extra flavor.
The key to a successful stir-fry is to cook the ingredients separately to avoid undercooking. This way, each ingredient retains its own unique flavor and texture.
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Combine and simmer
Now it's time to combine and simmer. Pour your sauce into the wok or skillet and bring it to a simmer. Continue cooking, stirring occasionally, until the sauce thickens and turns glossy. This should take around 5 minutes. Be patient at this step—it is key to achieving a thick sauce that will coat your chicken and vegetables.
Once the sauce has thickened, you can serve your stir-fry. It goes well with rice, and the sauce will soak into the rice, adding to the taste. You can also serve it with your favourite carb of choice.
If you have any leftovers, you can store them in an airtight container in the fridge for up to 5 days. To reheat, add a splash of water to prevent the rice from drying out, and heat in the microwave or on the stove until piping hot.
If you want to add a garnish, sliced green onions and toasted sesame seeds can add a wonderful amount of flavour and texture to the final dish. You can also put out extra soy sauce, tamari, or coconut aminos, in case people want a little extra boost of flavour.
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Frequently asked questions
You will need chicken (breast or thighs), broccoli, bell peppers, carrots, and onions for the vegetables, and honey, soy sauce, and sesame oil for the sauce. You can also add in garlic, ginger, and rice vinegar for extra flavor.
A chicken stir fry is a quick and easy meal that can be prepared and cooked in under 30 minutes. The majority of the time is spent prepping the ingredients, but the actual stir-frying only takes a few minutes.
It is recommended to cook the chicken separately from the vegetables. Heat some oil in a large skillet or wok over medium-high heat and cook the chicken with salt and pepper until lightly browned. Then, remove the chicken from the skillet and set it aside.
The key to a great chicken stir fry is the sauce. A simple yet tasty sauce can be made by whisking together soy sauce, honey, and sesame oil. You can also add in other ingredients like chicken broth, rice vinegar, cornstarch, and red pepper flakes to taste.
The beauty of a chicken stir fry is its versatility. In addition to the classic vegetables mentioned above, you can add in whatever vegetables you like or have on hand. Some popular options include zucchini, eggplant, mushrooms, snow peas, and green beans.
