Chicken and Vegetable Stir-Fry


 Cuisine: American  Type: Entree

Chicken and Vegetable Stir-Fry : Entree in American cuisine - Recipe, Calorie Info, Healthy alternatives & more on EatM3
 Representative image. Recipe yield may differ

 Amounts


 Ingredient
 Amount (g)
Chicken Breast
2 pieces (454)
Broccoli
2 cups (340)
Carrots
2 medium (122)
Bell Peppers
2 medium (246)
Onion
1 medium (110)
Garlic
3 cloves (9)
Soy Sauce
3 tablespoons (45)
Sesame Oil
1 tablespoon (13.6)
Ginger
1 tablespoon (6)
Cornstarch
1 tablespoon (7.8)
Vegetable Oil
2 tablespoons (28)
Salt
1 teaspoon (5.9)
Black Pepper
1 teaspoon (5)
Red Pepper Flakes
1 teaspoon (2)
Water
1 cup (240)
 Totals
58 oz (1,634 g)

 Calories 


 Ingredient
 Calories (kcal)
Chicken Breast
165
Broccoli
55
Carrots
41
Bell Peppers
24
Onion
40
Garlic
4
Ginger
9
Soy Sauce
8
Vegetable Oil
120
Salt
0
Black Pepper
6
Cornstarch
30
Water
0
Sesame Oil
40
 Totals
542 kcal

 Steps 


1. Heat a large skillet or wok over medium-high heat.
2. Add cooking oil and swirl it around to coat the bottom of the skillet.
3. Once the oil is hot, add diced chicken breast and cook until it turns golden brown and is no longer pink in the center. Remove the chicken from the skillet and set it aside.
4. In the same skillet, add sliced onions and cook until they are translucent and slightly caramelized.
5. Add minced garlic and ginger to the skillet and cook for about 30 seconds until fragrant.
6. Add sliced bell peppers, broccoli florets, and any other desired vegetables to the skillet. Stir-fry for 2-3 minutes until the vegetables are crisp-tender.
7. In a small bowl, whisk together soy sauce, chicken broth, and cornstarch until smooth.
8. Pour the sauce mixture into the skillet with the vegetables and bring it to a simmer. Cook for 1-2 minutes until the sauce thickens.
9. Return the cooked chicken to the skillet and toss everything together until the chicken is well coated with the sauce.
10. Season with salt and pepper to taste and continue to cook for an additional minute to ensure everything is heated through.
11. Remove from heat and garnish with chopped green onions or sesame seeds if desired.
12. Serve the chicken and vegetable stir-fry hot over steamed rice or noodles. Enjoy!

 Substitutions 


- Chicken breast substitute: tofu (1 cup cubed) or shrimp (1 cup)
- Adjustments: Tofu should be marinated before stir-frying. Shrimp should be cooked separately and added towards the end to prevent overcooking.
- Soy sauce substitute: tamari sauce (same quantity)
- Oyster sauce substitute: hoisin sauce (same quantity)
- Sesame oil substitute: vegetable oil (same quantity)
- Garlic substitute: garlic powder (1/2 teaspoon) or onion powder (1/2 teaspoon)
- Ginger substitute: ground ginger (1/2 teaspoon) or 1 teaspoon grated fresh turmeric
- Bell peppers substitute: zucchini (1 medium, sliced) or broccoli florets (1 cup)
- Adjustments: Zucchini or broccoli may require slightly longer cooking time than bell peppers.
- Snow peas substitute: green beans (1 cup) or sugar snap peas (1 cup)
- Adjustments: Green beans may require slightly longer cooking time than snow peas.
- Carrots substitute: sliced mushrooms (1 cup) or julienned daikon radish (1 cup)
- Adjustments: Mushrooms should be cooked separately and added towards the end to prevent excess moisture.
- Chicken broth substitute: vegetable broth (same quantity)
- Cornstarch substitute: arrowroot powder (same quantity)
- Rice substitute: quinoa (same quantity) or cauliflower rice (same quantity)
- Adjustments: Quinoa should be cooked separately according to package instructions. Cauliflower rice may require shorter cooking time than regular rice.

 Pairings 


- Steamed white rice
- Egg fried rice
- Chow mein noodles
- Lo mein noodles
- Jasmine or basmati rice
- Quinoa
- Soba noodles
- Garlic bread
- Naan bread
- Tortillas or wraps
- Lettuce wraps
- Spring rolls
- Egg rolls
- Vegetable fried rice
- Coconut rice
- Sweet and sour sauce
- Teriyaki sauce
- Soy sauce
- Hoisin sauce
- Peanut sauce
- Sriracha sauce
- Sweet chili sauce
- Sesame oil
- Ginger sauce
- Honey garlic sauce
- Thai curry sauce
- Mango salsa
- Pineapple salsa
- Cucumber salad
- Asian slaw
- Stir-fried noodles
- Stir-fried vegetables
- Stir-fried tofu
- Stir-fried shrimp
- Stir-fried beef
- Stir-fried pork
- Stir-fried mushrooms
- Stir-fried broccoli
- Stir-fried bok choy
- Stir-fried bell peppers
- Stir-fried snap peas
- Stir-fried baby corn
- Stir-fried water chestnuts
- Stir-fried snow peas
- Stir-fried carrots
- Stir-fried zucchini
- Stir-fried green beans
- Stir-fried asparagus
- Stir-fried cabbage
- Stir-fried onions
- Stir-fried garlic
- Stir-fried ginger
- Stir-fried scallions
- Stir-fried cilantro

 Upgrades 


Enhancements for Chicken and Vegetable Stir-Fry:

1. Improve presentation:
- Garnish with fresh herbs like cilantro or microgreens.
- Add a sprinkle of toasted sesame seeds or crushed peanuts for texture and visual appeal.
- Serve in a stylish bowl or on a decorative plate for a more elegant presentation.

2. Improve texture/flavor profile:
- Marinate the chicken in a mixture of soy sauce, ginger, and garlic before cooking for enhanced flavor.
- Add a variety of vegetables with different textures, such as snap peas, water chestnuts, or baby corn.
- Incorporate a splash of citrus juice (lemon or lime) or a drizzle of honey to balance the flavors.

3. Elevate with luxurious/premium ingredients:
- Replace regular chicken with organic or free-range chicken for a more premium taste.
- Include exotic mushrooms like shiitake or oyster mushrooms for a richer umami flavor.
- Upgrade the cooking oil to sesame oil or truffle-infused oil for a luxurious touch.

Remember to adjust the cooking time and temperature accordingly to ensure the chicken and vegetables are cooked to perfection. Enjoy your next-level dining experience!

 Diet Restrictions 


- Use skinless chicken breast instead of dark meat or skin-on chicken to reduce saturated fat and cholesterol.
- Replace regular soy sauce with low-sodium soy sauce to reduce sodium intake.
- Use a variety of colorful vegetables like bell peppers, broccoli, carrots, and snap peas to increase the nutrient content.
- Consider using olive oil or avocado oil instead of vegetable oil for healthier fats.
- Add ginger and garlic for flavor instead of relying on excessive salt or sauces.
- If following a low-carb diet, replace rice or noodles with cauliflower rice or zucchini noodles.
- For gluten-free diets, use tamari sauce instead of regular soy sauce, and ensure all other ingredients are gluten-free.
- If lactose intolerant, skip adding any dairy-based sauces or toppings like cheese.
- For those avoiding added sugars, choose a stir-fry sauce without added sugars or make your own using natural sweeteners like honey or maple syrup in moderation.
- Adjust the spice level based on personal preferences or dietary restrictions for individuals with sensitive stomachs or spice intolerance.

 Healthy Choices 


- Use skinless chicken breast instead of dark meat or chicken with skin to reduce saturated fat content.
- Replace regular soy sauce with low-sodium soy sauce to reduce sodium intake.
- Increase the amount of vegetables in the stir-fry to boost fiber, vitamins, and minerals.
- Opt for a variety of colorful vegetables like bell peppers, broccoli, carrots, and snap peas for added nutrients.
- Use a small amount of heart-healthy oils like olive oil or avocado oil for cooking instead of excessive amounts of butter or vegetable oil.
- Add spices and herbs like garlic, ginger, and turmeric for flavor instead of relying on excessive amounts of salt or sauces.
- Consider using whole grain rice or noodles instead of refined options for added fiber and nutrients.
- Limit the use of added sugars or sweet sauces in the stir-fry to reduce calorie intake.
- Be mindful of portion sizes and avoid overeating to maintain a balanced meal.

 Shortcuts 


1. Opt for boneless, skinless chicken thighs instead of chicken breasts for a more affordable option that cooks faster and stays tender.
2. Pre-cut or buy pre-sliced vegetables to save time on chopping and preparation.
3. Use frozen mixed vegetables as a convenient and budget-friendly alternative to fresh produce.
4. Prepare a larger batch of stir-fry sauce in advance and store it in the refrigerator for future use.
5. Cook the chicken and vegetables separately to ensure they are cooked evenly and retain their flavors.
6. Utilize a non-stick pan or wok to reduce the need for excessive oil and make cleanup easier.
7. Consider using store-bought stir-fry sauce or marinades to save time on measuring and mixing ingredients.
8. Use leftover cooked chicken from a previous meal to cut down on cooking time and reduce waste.
9. Incorporate rice or noodles as a cost-effective way to stretch the stir-fry and make it more filling.
10. Experiment with different spices and seasonings to enhance flavor without adding extra ingredients.