Chicken and Vegetable Stir-fry is probably one of my simplest recipes. It has a short ingredient list and a total cook time of 20 minutes. I typically use cauliflower, broccoli and carrots in my stir-fry but feel free to experiment with other vegetables. For folks with gluten allergies I would recommend the Kikkoman Gluten-Free Tamari Soy Sauce.
Fast to cook and good to eat
I like to use fresh cut onion(or shallot) and fresh ginger in this recipe but it is OK to use dried onion flakes and dry ginger powder if you can get hold of the organic variety (for this description however, I’m going to stick with fresh ingredients). You can always tell the difference when you use fresh ingredients as the dish definitely tastes better. The preparation is very simple – you start with sautéing fresh ginger and onion, wait till the onions turn golden brown, add chicken, stir and leave the lid on. Chicken cooks pretty fast- it should cook in about 7 to 9 minutes. Add the vegetables, stir some more and leave the lid on for 5 more minutes. Add soy sauce and repeat the process. That’s it- you’re all set!
Go easy on the sodium
The good thing about controlling the amount of soy sauce is that you’re taking in less sodium and that’s always better than more sodium (as you can see, our recommended quantity here is just 1.5 tablespoons). If you prefer your stir-fry more liquid-y, add water. I personally prefer having it more dry as it is easy to eat with quinoa. Also if you’re the kind that likes to eat with chop sticks, its better to leave it more dry.
Adding chili flakes is optional here, but I love to eat everything spicy- I always end up adding half a teaspoon of hot Thai peppers which I get from a local Thai restaurant (they sell me about 4 Oz for 5$ which is not bad- lasts me a couple of months!).
This dish has broccoli, carrots and cauliflower that are great in fiber and nutrients, in addition to chicken which is a good source of protein. Overall, a very healthy combination.
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Chicken and Vegetable Stir-fry
Ingredients
- 1/4 Pound Chicken - Pasture Raised, Thighs, Boneless, Skinless
- 2/3 Cup Broccoli - Medium Pieces
- 2/3 Cup Cauliflower - Medium Pieces
- 2/3 Cup Carrots - Medium Pieces
- 1/8 Cup Onion - Cut Long, Thin
- 1 Tablespoon Ginger - Fresh, Grated
- 1 1/2 Tablespoon Soy Sauce - Low Sodium, For a Gluten Free option use Tamari Sauce
- 1 Teaspoon Olive Oil
Instructions
- Wash and cut chicken and vegetables and set aside in separate bowls
- Heat oil in a pan on medium flame and sauté ginger and onions till they darken slightly. Add chicken, mix well, cover pan with lid and cook for 5 minutes, stirring occasionally. Add vegetables, cook for 5 additional minutes with lid on, stirring every couple of minutes
- Add soy or tamari sauce, mix well and cook for 2 minutes. Transfer to serving dish
How different would it be to leave the onions out of it. I am very allergic to onions and I love stir fry chicken. Such a conundrum. Thank you
You can try making it without onions and let us know how it turned out.
You could also try using shallots instead of onions. A friend of mine is allergic to onions but shallots don’t bother her.
Got a ready made Indian Chicken stir fry from local butcher. Cooked the chicken in pan for 5 min first. Then boiled the Broccoli Cauliflower and carrots in a saucepan for three mins. Then put the whole lot in a big frying pan and stir fried for 5min. Was very tasty and made me two meals. Very pleased with the outcome 😊
Great to hear. Thanks for letting us know, Michael. Please do visit us again!