When it comes to quick, colorful, and nourishing weeknight meals, Healthy Chicken & Veggie Stir-Fry with Rice always steals the spotlight. Picture a mountain of tender chicken strips, crisp-tender vegetables in every vibrant color of the rainbow, and a glossy, irresistible sauce—all perched atop fluffy rice. It’s the kind of dish that proves healthy eating doesn’t mean boring eating, and that you can whip up restaurant-worthy flavor in under thirty minutes right in your own kitchen.
Ingredients You’ll Need
This delightful stir-fry relies on simple, fresh ingredients that each play a crucial role in the dish’s harmony of flavors and textures. Every component brings something vibrant—whether it’s savory depth, satisfying crunch, or pops of freshness that make this meal as pleasing to the eyes as it is to eat.
- Chicken breast: Lean protein that cooks up juicy and tender, soaking in all those delicious flavors.
- Low-sodium soy sauce: Provides a salty, umami-rich base while keeping sodium in check.
- Cornstarch: Helps the chicken brown beautifully and thickens the sauce for that silky finish.
- Olive oil or sesame oil: Adds richness; sesame oil will infuse a subtle toasted flavor.
- Red bell pepper: Adds crunch, sweetness, and a burst of color.
- Broccoli florets: Brings a vibrant green hue and hearty bite.
- Snap peas or green beans: Contributes crispness and a refreshing, slightly sweet flavor.
- Carrot: Offers a lovely crunch and natural sweetness when julienned.
- Garlic: Gives the stir-fry that rich aromatic base essential to Asian-inspired dishes.
- Fresh ginger: Provides warmth and zesty brightness that lifts every bite.
- Oyster sauce (optional): Adds extra depth and a hint of sweetness if you like even more savoriness.
- Rice vinegar: Brightens up the sauce and balances the flavors.
- Honey or maple syrup: Just a touch for glossy sweetness and balance.
- Cooked brown or jasmine rice: The perfect fluffy, neutral base to soak up all that goodness.
- Sliced green onions and sesame seeds: Freshness and a little crunch for the grand finish.
How to Make Healthy Chicken & Veggie Stir-Fry with Rice
Step 1: Marinate the Chicken
Begin by tossing your sliced chicken breast with low-sodium soy sauce and cornstarch in a small bowl. This quick marinade not only infuses the meat with flavor but also helps create that sought-after glossy texture once cooked. Set it aside for 10 to 15 minutes while you prep your veggies—this is the secret step that keeps your chicken moist and tender.
Step 2: Stir-Fry the Chicken
Heat your oil of choice in a large skillet or wok over medium-high heat. Once shimmering, add the marinated chicken strips, spreading them out for even browning. Stir frequently for 4 to 5 minutes until the pieces are cooked through and lightly golden. Remove the chicken and set it aside—this prevents overcooking and keeps it wonderfully tender while you focus on the veggies.
Step 3: Sauté Aromatics and Veggies
If your pan needs it, add just a splash more oil. Toss in the minced garlic and ginger, letting them sizzle for about 30 seconds until fragrant—but don’t let them brown. Then, in goes your colorful array of bell pepper, broccoli, snap peas, and carrot. Stir-fry everything together for 5 to 7 minutes until the vegetables are vibrant and crisp-tender. This keeps them packed with flavor and nutrition.
Step 4: Combine with Sauce
In a small bowl, whisk together the remaining soy sauce, optional oyster sauce, rice vinegar, and honey. Return the cooked chicken to the pan, pour in your stir-fry sauce, and toss everything together so all ingredients are evenly coated. Stir-fry for another 1 to 2 minutes until piping hot and glossy—this is when all those layers of flavor come together.
Step 5: Serve Over Rice
Spoon generous helpings of the Healthy Chicken & Veggie Stir-Fry with Rice over bowls filled with your favorite fluffy, cooked rice—whether you go classic with jasmine or hearty with brown rice. Add a sprinkle of sliced green onions and a shower of sesame seeds for that finishing touch that makes each bite irresistible.
How to Serve Healthy Chicken & Veggie Stir-Fry with Rice
Garnishes
The magic is in the little extras: a flurry of sliced green onions and a sprinkle of sesame seeds add freshness, crunch, and visual flair. If you like a bit of heat, a dash of chili flakes or a drizzle of sriracha on top won’t go amiss. These simple garnishes elevate the Healthy Chicken & Veggie Stir-Fry with Rice to something that truly feels special.
Side Dishes
Though a bowl of stir-fry and rice is perfectly complete on its own, you can round out your meal with a crisp Asian slaw, a bowl of miso soup, or even some steamed edamame. These sides keep the meal light and balanced, complementing the bright, fresh flavors of the stir-fry without overwhelming the plate.
Creative Ways to Present
If you’re feeling playful, serve your Healthy Chicken & Veggie Stir-Fry with Rice in lettuce cups for a fun, hand-held experience. Or, try plating it over a bed of greens for a warm, hearty salad. You can also create individual portions in bowls for meal prepping, making lunchtime something to look forward to all week.
Make Ahead and Storage
Storing Leftovers
Leftover Healthy Chicken & Veggie Stir-Fry with Rice stores beautifully in the refrigerator. Pack cooled stir-fry and rice into airtight containers, and you’ll have a wholesome lunch or quick dinner ready to go for up to 4 days. The flavors even develop overnight, making leftovers extra tasty.
Freezing
For longer storage, freeze individual portions in resealable freezer bags or airtight containers. While the vegetables may soften slightly after thawing, the dish still reheats well and maintains its flavor. Freeze for up to 2 months, and you’ll always have a healthy homemade meal on standby.
Reheating
To reheat, simply microwave on medium heat, stirring halfway through until hot. Alternatively, warm it up in a skillet with a splash of water to restore a little moisture. This helps revive the sauce and keeps everything tender and satisfying—almost as good as freshly made.
FAQs
Can I use chicken thighs instead of chicken breast?
Absolutely! Chicken thighs are a bit juicier and even more flavorful. Just make sure to trim excess fat, and enjoy the same technique for a richer, more succulent stir-fry.
Is Healthy Chicken & Veggie Stir-Fry with Rice gluten-free?
The recipe can be easily made gluten-free—just swap out the soy sauce for tamari and use a gluten-free oyster sauce (or omit it altogether). Be sure to check your rice vinegar and other condiments for hidden gluten as well.
Which other vegetables work well in this stir-fry?
This recipe embraces versatility. Try tossing in mushrooms, zucchini, baby corn, or shredded cabbage for a twist. Use what you have in your crisper drawer, and let the seasons inspire your stir-fry mix.
Can I make Healthy Chicken & Veggie Stir-Fry with Rice ahead of time?
Definitely! Chop the veggies and marinate the chicken up to a day in advance. You can even cook the rice earlier, then pull everything together in just minutes at dinnertime for ultimate convenience.
What can I substitute for oyster sauce if I don’t have it?
No problem—just leave it out or add a splash more soy sauce and a little extra honey for sweetness. Hoisin sauce or a touch of fish sauce can also stand in for some of that deep umami flavor.
Final Thoughts
If you’re seeking a go-to meal that’s wholesome, bursting with flavor, and delightfully adaptable, Healthy Chicken & Veggie Stir-Fry with Rice has your back. It’s the perfect recipe for busy nights, casual gatherings, or anytime you want to treat yourself to something both healthy and truly delicious. Give it a try and see how easy great home-cooked food can be!
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Healthy Chicken & Veggie Stir-Fry with Rice Recipe
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Diet: Non-Vegetarian
Description
A delicious and nutritious recipe for Healthy Chicken & Veggie Stir-Fry with Rice that’s easy to make and packed with flavor. This Asian-inspired dish is perfect for a quick weeknight dinner.
Ingredients
Marinated Chicken:
- 1 pound boneless, skinless chicken breast, cut into thin strips
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon cornstarch
Stir-Fry:
- 1 tablespoon olive oil or sesame oil
- 1 red bell pepper, sliced
- 1 cup broccoli florets
- 1 cup snap peas or green beans
- 1 carrot, julienned
- 2 garlic cloves, minced
- 1 teaspoon fresh ginger, grated
- 2 tablespoons low-sodium soy sauce (for sauce)
- 1 tablespoon oyster sauce (optional)
- 1 tablespoon rice vinegar
- 1 teaspoon honey or maple syrup
- 2 cups cooked brown or jasmine rice
- Sliced green onions and sesame seeds for garnish
Instructions
- Marinate Chicken: Toss chicken strips with soy sauce and cornstarch. Marinate for 10–15 minutes.
- Cook Chicken: Heat oil in a skillet, cook chicken until browned. Set aside.
- Prepare Vegetables: Sauté garlic and ginger, then add vegetables. Stir-fry until tender.
- Make Sauce: Mix soy sauce, oyster sauce, rice vinegar, and honey.
- Combine Ingredients: Add chicken back to the pan, pour in sauce, and cook until heated through.
- Serve: Serve stir-fry over rice. Garnish with green onions and sesame seeds.
Notes
- Use a variety of vegetables like zucchini, mushrooms, or cabbage.
- Make it gluten-free by using tamari instead of soy sauce.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Asian-Inspired
Nutrition
- Serving Size: 1¼ cups stir-fry with ½ cup rice
- Calories: 380
- Sugar: 6g
- Sodium: 560mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 4g
- Protein: 32g
- Cholesterol: 70mg
