Healthy Family Friendly Chicken Stir Fry Recipes

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HEALTHY CHICKEN STIR FRY



Healthy Chicken Stir Fry image

Skip the take-out and make this Healthy Chicken Stir Fry recipe right at home! In under 30 minutes, you'll have a flavorful dinner packed full of veggies.

Provided by Cassie Johnston

Categories     Chicken and Turkey Recipes

Time 30m

Number Of Ingredients 18

1/4 cup soy sauce, tamari, or coconut aminos
1 tablespoon lemon juice
1 tablespoon honey
1 tablespoon sesame oil
1 tablespoon rice wine vinegar
1/2 teaspoon red pepper flakes, plus more to taste for added heat
1 pound chicken breasts, cut into bite-sized pieces
3 cloves garlic, minced
3 large carrots, peeled and julienned
1 large red bell pepper, julienned
1 large yellow bell pepper, julienned
1 cup snow peas, sliced into 1" pieces
8 ounces button mushrooms, sliced thinly
2 cups frozen broccoli, defrosted
2 tablespoons avocado oil or olive oil, divided
1 tablespoon cornstarch or arrowroot powder
4 cups cooked rice, noodles, or other serving options
Sliced green onions and toasted sesame seeds, for serving

Steps:

  • In a medium-sized bowl, whisk together the soy sauce, lemon juice, honey, sesame oil, rice wine vinegar, and red pepper flakes. Add in the chicken, and then toss to coat. Let marinate in the fridge while you chop your veggies.
  • When you have all your veggies ready to go, heat a large wok over high heat. Add one tablespoon of the olive oil.
  • Drain the chicken from the marinade, reserving the marinade and placing it back in the fridge. Add the chicken to the wok and cook until the chicken is cooked through, about five minutes. Remove the chicken to a plate.
  • Pour the remaining olive oil into the wok, and then add in the garlic. Cook for a minute, or until fragrant. Add in the carrots, bell peppers, snow peas, and mushrooms. Cook until bright in color and just crisp-cooked, about three minutes.
  • Add in the broccoli and cooked chicken. Reduce heat to medium-low.
  • Whisk the cornstarch into the reserved marinade, and then pour into the wok. Bring to a simmer and cook until thick, about five minutes. Serve on top of rice or noodles, topped with green onions and toasted sesame seeds, and additional soy sauce, tamari, or coconut aminos, if desired.

Nutrition Facts : Calories 691 calories, Carbohydrate 75 grams carbohydrates, Cholesterol 96 milligrams cholesterol, Fat 22 grams fat, Fiber 11 grams fiber, Protein 49 grams protein, SaturatedFat 4 grams saturated fat, ServingSize 1 large serving, Sodium 1312 milligrams sodium, Sugar 12 grams sugar, TransFat 0 grams trans fat, UnsaturatedFat 17 grams unsaturated fat

HEALTHY FAMILY-FRIENDLY CHICKEN STIR-FRY



Healthy Family-Friendly Chicken Stir-Fry image

Our whole family loves this. The veggies are interchangeable. The original recipe was celery, carrots and string beans, but we like this combination and it is the only way I can get anyone to eat broccoli, even myself! This serves all 6 of us when served with a salad. It is a good way to stretch chicken, because I usually need twice as much with other recipes.

Provided by Karen..

Categories     One Dish Meal

Time 35m

Yield 4-6 serving(s)

Number Of Ingredients 10

3 boneless skinless chicken breast halves, cut into strips or chunks
salt and pepper
3 cloves garlic or 2 tablespoons jarred minced garlic
3 heads broccoli, cut
1/2-1 cup baby carrots, sliced thin
1 small onion, sliced
1 (16 ounce) package snow peas, fresh or frozen
2 -4 teaspoons sesame oil (you can substitute olive oil, canola, etc.)
1/4 cup teriyaki sauce, to taste
hot cooked rice (I use brown or Uncle Ben's long grain and wild)

Steps:

  • Heat about a tsp or two of sesame oil over high heat in a large skillet.
  • Add garlic and sauté until golden.
  • Add chicken, sprinkled with salt and pepper, and stir fry until no longer pink (you may need to lower the heat so garlic doesn't burn.) Remove chicken and garlic from pan.
  • Add another tsp or two of sesame oil and return to high heat.
  • Add all vegetables and stir fry for 5 or 10 minutes, or until tender-- if using frozen snow peas, add them the last couple of minutes.
  • Add back chicken and garlic and add teriyaki sauce.
  • Stir fry another minute or two.
  • Serve over hot cooked rice.

Nutrition Facts : Calories 351.3, Fat 5.3, SaturatedFat 0.8, Cholesterol 51.3, Sodium 915.9, Carbohydrate 45.5, Fiber 15.4, Sugar 16.2, Protein 37.9

HEALTHY CHICKEN STIR-FRY



Healthy chicken stir-fry image

Make this nutritious, veg-packed stir-fry when you need dinner fast - and if you like a hit of spice, add some chilli to the rich peanut dressing

Provided by Sara Buenfeld

Categories     Dinner

Time 30m

Number Of Ingredients 12

65g brown basmati rice
2 tsp rapeseed oil
15g ginger, peeled and cut into thin matchsticks
2 small red onions (160g), cut into wedges
160g broccoli, broken into florets, stem finely chopped
2 carrots (160g), halved lengthways, then cut into diagonal slices
1 red chilli, finely chopped (optional)
200g chicken breast, cut into thin strips
½ tsp ground cumin
1 tbsp crunchy peanut butter
1 tbsp wheat-free tamari
1 tbsp brown rice vinegar

Steps:

  • Cook the rice following pack instructions, then drain. Heat the oil in a non-stick wok over a high heat and fry the ginger and red onions for 2 mins. Add the broccoli stem, carrots and chilli, if using, and cook for 1 min.
  • Tip in the chicken and cumin, stir-fry briefly, then add the broccoli florets and 3 tbsp water. Cover and leave to steam for 3-4 mins, or until the broccoli florets are just tender and the chicken is cooked through.
  • Meanwhile, mix the peanut butter with the tamari and vinegar. Stir the sauce into the veg and chicken, then serve over the cooked rice.

Nutrition Facts : Calories 465 calories, Fat 13 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 47 grams carbohydrates, Sugar 15 grams sugar, Fiber 10 grams fiber, Protein 35 grams protein, Sodium 1.3 milligram of sodium

FAMILY CHICKEN STIR-FRY



Family Chicken Stir-Fry image

As if there aren't already enough, I thought I'd at least post it for those who have tried all the others. :) I've been making this as long as I can remember. It's not at all authentic, but my family and I love it! Items not listed on ingredient list: 4 healthy appetites and a large wok.

Provided by SmoochTheCook

Categories     Poultry

Time 50m

Yield 4 serving(s)

Number Of Ingredients 9

3/4 lb boneless skinless chicken breast
1/4 cup soy sauce (or Bragg's Liquid Aminos if you have any)
2 garlic cloves (crushed, minced)
1/2 tablespoon extra virgin olive oil (or more if you feel like splurging!)
1 bunch fresh broccoli
1/2 large sweet onion
1/2 green bell pepper
1 cup carrot (sliced)
1 (3 ounce) can mushrooms, sliced

Steps:

  • Cut the chicken into 2 inch cubes. Toss them into a ziplock (or generic -- lol!) bag with the soy sauce. Set the bag in the fridge while you chop your veggies.
  • Cook the rice according to the directions on the package.
  • Chop broccoli into bite size pieces (larger if you want to watch your family work for their meal!). Slice the onion into rather thick slices. Cut bell pepper into 1 inch cubes. (Tired yet?). Slice the carrotsand drain the mushrooms -- phew!
  • Heat the olive oil in your wok and toss in the chicken. Cook until just a little pink is left. Throw in the onions and cook until the meat is done. Put the garlic, broccoli, peppers, and carrots, in the wok and cover for 4-5 minutes.
  • The mushrooms go in last for just a couple of minutes. Put some rice and the stir fry on the plate and devour with any sauces you'd like to add (teriyaki and soy sauce are my family's choices).
  • Nudge the person beside you and motion for them to go clean up your mess. :D.

Nutrition Facts : Calories 164.1, Fat 3.1, SaturatedFat 0.6, Cholesterol 49.4, Sodium 1100.6, Carbohydrate 10.7, Fiber 3.2, Sugar 3.7, Protein 23.9

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