Live Whole Health #223: Chicken Vegetable Stir Fry

Stir fry is like a magic recipe that turns leftovers into a flavorful feast! It’s easy to make and a fantastic way to use up odds and ends from your fridge while getting a variety of veggies into your diet. Whether you’re a cooking pro or just starting out in the kitchen, stir fry is a quick and versatile meal option that everyone can enjoy.

Fast paced cooking method

A helpful tip for cooking a stir fry is to set the stage before you start cooking: Gather all your utensils, equipment and ingredients beforehand. Chop and mix everything before actually beginning the cooking process. Stir fry is a quick, high-heat cooking method and only takes about 5-8 minutes start to finish. You can feel free to go as fast or as slow as feels comfortable for you, but it is important to chop everything and have it ready to add so you can enjoy the cooking process without any stress.

Chicken Vegetable Stir Fry

Check out this 6-minute cooking demonstration by VHA’s very own Healthy Teaching Kitchen, walking you through a basic Chicken and Veggie Stir Fry. Feel free to substitute any ingredients in this fool-proof recipe for a great weekday dinner.

Not only is stir fry delicious and easy to make, but it’s also a great way to reduce food waste and get a variety of nutrients from different vegetables into your diet. So, why not give it a try tonight and see how delicious and versatile stir fry can be?

This video is part of the Healthy Teaching Kitchen video series to promote healthy eating habits and provide a nutritious and delicious recipe.

Hungry for more?

Hungry for more information, tips and ideas for how to have a healthy relationship with Food and Drink and fuel your own wellness journey? Check out this Introduction to Food and Drink for Whole Health, Healthy Tips on Eating Out and Grocery Shopping, or this Veteran’s experience with healthy cooking classes at her local VA. For more recipes, please visit VA’s Nutrition and Food Services.

Recipe

Prep: 10 minutes | Cook: 15 minutes | Total: 25 minutes

Yield: 4 servings, about 1 ¼ cup stir-fry with 1 cup brown rice 

Ingredients

1 lemon

1/2 cup reduced-sodium chicken broth

3 Tbsp reduced-sodium soy sauce

2 tsp fresh minced ginger (or ½ tsp dry ground ginger)

1 Tbsp honey

2 tsp cornstarch

1 Tbsp canola oil

1 lb boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces

1 bag frozen stir fry vegetables (or 3 cups fresh chopped vegetables)

1 Tbsp chopped garlic

Directions

1.         Grate 1 tsp lemon zest and set aside. Juice the lemon and whisk the juice with broth, soy sauce, ginger, honey and cornstarch in a small bowl.

2.         Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with tongs.

3.         Add frozen vegetables to the pan, cook about 5 minutes.

4.         Add garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds.

5.         Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes.

6.         Add the chicken; cook, stirring, until heated through, 1 to 2 minutes.

7.         Serve over brown rice.

Recipe Notes

Nutrition Facts Per Serving (1 ¼ cups stir fry with 1 cup brown rice)

Calories: 444 | Total Fat: 8.2 g | Saturated Fat: 1.3 g | Cholesterol: 70.2 mg | Sodium: 546 mg | Total Carbohydrate: 55.8 g | Dietary Fiber: 6.3 g | Protein 32.4 g