This simple Chicken and Vegetable Stir Fry recipe originally appeared in Hy-Vee’s quarterly magazine Seasons magazine (which if you don’t get, you must!) last month, and Ben and I both like it so much that I’ve made it at least every other week since then. I’ve tweaked the dish over time so that it’s now got the perfect stir fry sauce. Not too gingery, and with just a tiny kick of heat.
A good Chicken and Vegetable Stir Fry recipe is one that I believe every cook should have in their repertoire. Full of lean chicken and healthy veggies, it’s on the table quickly, and is filling without leaving you feeling overly-stuffed. Great for when time and health is of the essence, or when you just couldn’t turn down that last strip of bacon.
You’ve been there.
Start by mixing up the chicken marinade and stir fry sauce, which are one in the same. Combine ingredients including gluten-free tamari or soy sauce, rice vinegar, sesame oil, red chili pepper flakes, fresh garlic and ginger in a bowl then add 1lb chicken breasts cut into bite-sized pieces. Marinate the chicken in the fridge for 10 minutes.
Drain the chicken into another bowl, reserving the marinade, then add 3/4 cup chicken broth. Next, gradually sprinkle in 2 teaspoons cornstarch while whisking to avoid lumps.
Time to get cooking! What’s my #1 rule when stir frying?! (Besides not talking about stir frying? HA!) Make sure all your ingredients are prepped and ready to go before you start stir frying! That includes chopping/measuring 6 cups assorted vegetables. I’ll talk about these again in a sec.
Start by heating 1 teaspoon grapeseed oil (or other high heat cooking oil like canola or vegetable oil) in a large wok or nonstick skillet over medium-high heat. Add the chicken then stir fry until no longer pink. Remove to a plate then set aside.
Crank the heat up to high then add 2 teaspoons oil to the wok and then add the veggies according to how long each take to cook. I started with broccoli and carrots, then added yellow squash, frozen edamame, and frozen sweet corn about 2 minutes later. Stir fry until the veggies are just crisp tender. You don’t want them completely cooked at this point – they’ll finish as the sauce is bubbling away.
Which is what we add next! Add the chicken back into the wok then pour in the sauce and boil for 2-3 minutes, until thickened.
Glory to Chicken and Vegetable Stir Fry!
Scoop the stir fry over hot cooked rice. I made brown rice cooked in chicken broth – I usually do about 1/4 cup dry rice per person. Sprinkle with sesame seeds if you’re feeling fancy, then dig in (chop sticks optional!)
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Chicken and Vegetable Stir Fry
Description
Gluten-free Chicken and Vegetable Stir Fry is a simple and quick dinner recipe.
Ingredients
- 1lb chicken breasts, cut into bite-sized pieces
- 1/4 cup gluten-free tamari or soy sauce
- 1 Tablespoon rice vinegar
- 1 teaspoon sesame oil
- 2 garlic cloves, minced
- 1/2 teaspoon fresh grated ginger
- 1/4 teaspoon red pepper flakes (or more or less)
- 3/4 cup chicken broth
- 2 teaspoons cornstarch
- 1 Tablespoon grapeseed oil (or other high heat cooking oil such as canola or vegetable)
- 6 cups assorted vegetables (I used broccoli florets, yellow squash, carrot, edamame, and corn - could use bell peppers, zucchini, red onion, etc.)
- Cooked rice, for serving
Directions
- Add tamari or soy sauce, rice vinegar, sesame oil, garlic, ginger, and red pepper flakes in a bowl then add chicken and mix to combine. Marinate in the refrigerator for 10 minutes then drain, reserving marinade. Add chicken broth to marinade then gradually add corn starch while whisking to avoid lumps. Set mixture aside.
- Heat 1 teaspoon oil in a large wok or nonstick skillet over medium-high heat. Add chicken then stir fry until cooked through. Remove to a plate then set aside.
- Turn heat to high then add remaining 2 teaspoons oil to wok. Add vegetables in order of how long they take to cook (I started with broccoli and carrot, then added zucchini, edamame, and corn about 2 minutes later.) Stir fry until vegetables are crisp-tender. Vegetables will continue to cook in sauce so don't over cook.
- Add chicken back to wok then add sauce and cook until thickened, 2-3 minutes. Serve over cooked rice.
This recipe is courtesy of Iowa Girl Eats, http://iowagirleats.com.
The beauty about this stir fry, besides it’s stunning good looks, is that you can use whatever veggies you have in the fridge, freezer, or on the countertop. Bell peppers, mushrooms, onion, zucchini – it’s all good! Hope you enjoy this healthy, quick, and colorful meal!
Lexi 02.07.2014
My clothes even stunk like bacon. Small price to pay to the bacon Gods…
Sharon 02.06.2014
Hi Kristin,
I agree with Leslie. I was looking for that sweet baby boy of yours also. Please, more pictures of him on this site too. We like babies mixed with our food.
Tracy 02.05.2014
Thanks for the recipe! My son has a sesame allergy (it’s one of the top 10 allergies; who knew??). I know the sesame oil adds great flavor, but if you couldn’t have it, would you just leave it out, or sub w/something else?
Kristin 02.08.2014
Wow that is crazy – I had no idea either! I’d just leave it out – the sauce will still be delicious! :)
Jill 02.05.2014
Hi… Looks delicious, but…how would you modify your cooking directions if I were to use frozen bagged veggies? Thanks!
Kristin 02.08.2014
I would just use them the same as fresh – no need to thaw!
Katie @ the Surly Housewife 02.05.2014
I make veggie stir fry at least once a week and I will have to get this recipe a try. I am having the hardest time nailing down the marinade. This one looks delish. Thanks!! And you never need to apologize for spending time with family. Family first!
Liz 02.05.2014
Nice recipe, Kristin. Thank you and have a Good Evening.
Leslie 02.05.2014
Where is Lincoln ???? I was scrolling and scrolling and just knew the next pc would be that sweet baby boy !!!
Kristin 02.05.2014
I mostly post pictures of him on Instagram since I know some people don’t like seeing babies mixed in with their food (er, you know what I mean! ;) ) http://instagram.com/iowagirleats
tripp 02.05.2014
This looks great, but I would throw a couple of eggs in with the rice
Kristin 02.05.2014
We usually do that too. Whisk in a little sesame oil before adding – delicious!
Chelsea @ Designs on Dinner 02.05.2014
I needed some veggies in my life yesterday, and made a veggie stir fry! I only WISH it was because I had been consuming bacon all weekend. But I did indulge in Super Bowl food–nachos and pizza rolls.
Kari S. 02.05.2014
Can you please tell us how you get brown rice to turn out like yours??? Mine is always gloopy! :O
Kristin 02.05.2014
I bring 1 cup water to a boil then add 1/2 cup brown rice, put a lid on top then turn the heat down to medium low. Simmer for 40 minutes (or until the water is absorbed) then take off the heat and let it sit for 10 minutes with the lid on! I think it really depends on the kind of rice you buy too – I have found that you get what you pay for!
Erica G 02.05.2014
Did you know that Seasons has an iPad app?! I have it and it’s great! I made this stir fry recipe when the latest issue came out, it’s a tasty one!
Kristin 02.08.2014
Ahhh – I will definitely have to check that out!
erin @hooleywithaz 02.05.2014
this looks so fresh and easy, yum! i need that this winter.
Jackie 02.05.2014
Love Easy recipes like this!
Erin | The Student's Wife 02.05.2014
SO. MUCH. BACON. Who knew that such a tasty festival existed? Sounds like you guys had an amazing time!
Stir fry is one of my all time fave weeknight meals. I’m all over the edamame in here–they are like bright little jewels of healthy yumminess!
Elizabeth @ Positive Change 02.05.2014
The festival seems like an awesome time! So much bacon! :)
Your recipe today is seriously my go-to meal during the weeks when I don’t have anything else planned. So fresh and healthy!
Julie 02.05.2014
I love a good stir fry but honestly I can’t get past my jealousy of all that bacon eating. :)
Chicago Jogger 02.05.2014
This looks so delicious and bright! I think I need some extra veggies today too:)
Kim @ Roaming Raspberry 02.05.2014
Gah! Your photos rock! I wish I had skill. ha ha. Looks yummy!
Maryea {happy healthy mama} 02.05.2014
I agree that every cook need a good stir fry recipe in their pocket. This looks like a great one!
Taylor @ Food Faith Fitness 02.05.2014
I seriously need to try a kronut, that is on my to-do list. And I am totally jealous of all that bacon eat-age you did.
This stir fry looks like the perfect way to balance a little bit of unhealthy eating…love all those colors!