Low-Fat Chicken Stir Fry
A vibrant, nutrient-packed stir fry that delivers bold savory flavors without the need for excess oil.
Ingredients
- •1.5 lbs (700g) boneless, skinless chicken breast, cut into bite-sized strips
- •2 tablespoons low-sodium soy sauce
- •1 tablespoon rice vinegar
- •1 tablespoon toasted sesame oil
- •2 cloves garlic, minced
- •1 tablespoon fresh ginger, grated
- •2 cups broccoli florets
- •1 large red bell pepper, sliced into thin strips
- •2 medium carrots, julienned
- •1 cup snap peas
- •1/2 cup chicken stock (low-sodium)
- •1 tablespoon cornstarch
- •2 green onions, thinly sliced for garnish
Instructions
- 1
In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, minced garlic, and grated ginger to create the stir-fry sauce.
- 2
In a separate small bowl, dissolve the cornstarch into the chicken stock and set aside.
- 3
Heat a large non-stick skillet or wok over medium-high heat. Add the chicken strips and cook until browned and cooked through, about 5-7 minutes. Remove chicken from the pan and set aside.
- 4
In the same pan, add the broccoli, bell pepper, carrots, and snap peas. Stir-fry for 4-5 minutes until the vegetables are tender-crisp.
- 5
Return the cooked chicken to the pan with the vegetables.
- 6
Pour the soy sauce mixture over the ingredients, followed by the cornstarch and chicken stock mixture.
- 7
Toss everything together for 1-2 minutes until the sauce thickens and coats the chicken and vegetables evenly.
- 8
Remove from heat, garnish with sliced green onions, and serve immediately over steamed brown rice or quinoa.
💡 Chef tips
- To keep the dish low-fat, use a high-quality non-stick pan so you can minimize the amount of oil needed for searing.
- You can substitute the broccoli and snap peas with other firm vegetables like zucchini or bok choy depending on what is in season.
- For best results, chop all your vegetables into uniform sizes before starting the heat; stir-frying happens very quickly once the pan is hot.
✅ How it should turn out
The finished dish features tender, succulent chicken and brightly colored, crisp-tender vegetables coated in a glossy, savory glaze that smells fragrant with ginger and garlic.