Chicken and vegetable stir-fry

Enjoy a delicious and healthy chicken and vegetable stir-fry packed with fresh ingredients like tender chicken breasts, crisp broccoli, and vibrant bell peppers. This quick and easy recipe features a flavorful mix of peanut oil, ginger, garlic, and a perfect blend of soy and oyster sauces. Ready in just minutes for a nutritious meal the whole family will love!

  • 12 Feb 2025
  • Cook time 10 min
  • Prep time 20 min
  • 2 Servings
  • 12 Ingredients

Chicken and vegetable stir-fry

Chicken and vegetable stir-fry is a quick and healthy meal that brings together succulent chicken breasts and a variety of vibrant vegetables. This dish is not only easy to prepare but also packed with flavors and nutrients. Perfect for a weeknight dinner, this stir-fry will delight your taste buds and satisfy your hunger.

Ingredients:

1 tbsp peanut oil
16g
2 chicken breasts
240g
1 onion
110g
1 red pepper
80g
1/2 cup mushrooms
120g
6 oz broccoli
170g
1 tbsp ginger root
16g
2 garlic cloves
6g
2 red hot chili peppers
80g
1 tbsp soy sauce
16g
2 tbsp oyster sauce
30g
1 tbsp water
16g

Instructions:

1. Preparation:
- Slice the chicken breasts into thin strips.
- Peel and slice the onion.
- Slice the red pepper and mushrooms.
- Cut the broccoli into small florets.
- Mince the ginger root and garlic.
- Slice the red hot chili peppers.
2. Heat the Oil:
- In a large wok or skillet, heat 1 tablespoon of peanut oil over medium-high heat until hot.
3. Cook the Chicken:
- Add the sliced chicken breasts to the hot oil. Stir-fry for about 5-7 minutes, or until the chicken is cooked through and no longer pink inside.
- Remove the chicken from the pan and set aside.
4. Stir-Fry the Vegetables:
- In the same wok or skillet, add the sliced onion and cook for 2-3 minutes until it starts to soften.
- Add the sliced red pepper, mushrooms, and broccoli florets. Stir-fry for an additional 3-4 minutes until the vegetables begin to tenderize but remain crisp.
5. Add Aromatics:
- Push the vegetables to one side of the pan. In the cleared space, add the minced ginger root, garlic, and sliced red hot chili peppers. Stir-fry for about 1 minute until fragrant.
6. Combine Chicken and Vegetables:
- Return the cooked chicken to the pan and combine with the vegetables and aromatics.
7. Add Sauces:
- Pour in 1 tablespoon of soy sauce, 2 tablespoons of oyster sauce, and 1 tablespoon of water. Stir everything together to coat the chicken and vegetables evenly in the sauce.
8. Simmer:
- Let the mixture simmer for 1-2 minutes, allowing the sauce to thicken slightly and the flavors to meld together.
9. Serve:
- Transfer the chicken and vegetable stir-fry to a serving dish.
- Serve hot with your choice of steamed rice or noodles.

Tips:

- Preparation: Before you start cooking, prepare all your ingredients by cutting the chicken into bite-sized pieces and chopping all the vegetables. This makes the cooking process smoother and faster.

- High heat: Use high heat to quickly sear the chicken and vegetables. This helps to lock in their flavors and maintain their textures.

- Oil and seasoning: Use peanut oil for its high smoke point, which is ideal for stir-frying. Also, taste your stir-fry as you go and adjust the seasoning as needed to suit your preferences.

- Avoid overcrowding: Avoid overcrowding the pan to ensure everything cooks evenly. If necessary, cook the chicken and vegetables in batches.

- Serve immediately: Stir-fries are best served immediately to retain their crispiness and vibrant flavors. Consider serving over a bed of steamed rice or noodles for a complete meal.

With its combination of tender chicken, crunchy vegetables, and savory sauces, this chicken and vegetable stir-fry is a well-rounded and satisfying meal. Whether served over rice, noodles, or on its own, this dish is sure to become a staple in your culinary repertoire. Enjoy the delightful textures and layers of flavor with each bite.

Nutrition Facts
Serving Size440 grams
Energy
Calories 330kcal16%
Protein
Protein 33g22%
Carbohydrates
Carbohydrates 22g6%
Fiber 5g14%
Sugar 10g10%
Fat
Fat 12g14%
Saturated 2.03g7%
Cholesterol 90mg-
Vitamins
Vitamin A 100ug11%
Choline 140mg25%
Vitamin B1 0.30mg25%
Vitamin B2 0.68mg52%
Vitamin B3 16mg97%
Vitamin B6 1.61mg95%
Vitamin B9 130ug32%
Vitamin B12 0.33ug14%
Vitamin C 190mg214%
Vitamin E 2.88mg19%
Vitamin K 99ug79%
Minerals
Calcium, Ca 80mg6%
Copper, Cu 0.45mg50%
Iron, Fe 2.13mg19%
Magnesium, Mg 90mg20%
Phosphorus, P 430mg34%
Potassium, K 1260mg37%
Selenium, Se 40ug75%
Sodium, Na 920mg61%
Zinc, Zn 1.91mg17%
Water
Water 370g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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