Introduction to Chicken with Mixed Vegetable Stir Fry
When life gets busy, it can be tough to find the time to cook nutritious meals. That’s why the chicken with mixed vegetable stir fry is a game-changer for young professionals. Not only does this dish come together in under 30 minutes, but it also packs a flavorful punch that makes meal prep feel less like a chore and more like a culinary adventure.
Imagine the sizzling sound of marinated chicken cooking in a hot pan, the vibrant colors of fresh vegetables, and the delightful aroma of garlic and ginger filling your kitchen. This recipe is as adaptable as it is delicious; you can use whatever mixed vegetables you have on hand. Plus, it’s a great way to sneak in those essential nutrients from vegetables without sacrificing taste.
A well-balanced meal like this one can help you stay energized throughout the day. According to a recent study by the Academy of Nutrition and Dietetics, incorporating a variety of colorful vegetables into your diet can significantly improve your overall health. Who knew something so tasty could be so beneficial? Ready to get cooking? Let’s dive into this easy and satisfying recipe!
Ingredients for Chicken with Mixed Vegetable Stir Fry
Key ingredients for the marinated chicken
To elevate your chicken with mixed vegetable stir fry, you'll want to start with well-marinated chicken. For this, you'll need approximately 20 ounces of skinless, boneless chicken breast sliced into ¼ inch pieces. Combine the chicken with:
- 3 tablespoons of water
- ½ teaspoon of Kosher salt
- ¼ teaspoon of baking soda
- 2 tablespoons of cornstarch
- 1 tablespoon of neutral oil
This marinade ensures the chicken becomes tender and flavorful!
Essential ingredients for the stir fry sauce
The magic of this dish lies in its stir fry sauce. To make it perfectly delicious, gather the following:
- ¾ cup of water
- 2½ tablespoons of soy sauce
- 1½ tablespoons of granulated sugar
- 2 tablespoons of cornstarch
- 1 teaspoon of toasted sesame oil
These ingredients come together to create a rich, savory sauce that perfectly coats your chicken and veggies.
Varieties of vegetables to choose from
When it comes to vegetables, feel free to get creative! Ideal options include:
- Broccoli
- Carrots
- Bell peppers
- Zucchini
- Mushrooms
- Snow peas
Mixing different vegetables not only adds color but also brings various textures and nutrients to your chicken with mixed vegetable stir fry. So grab your favorites and get ready to enjoy a delightful combination!
Step-by-step Preparation of Chicken with Mixed Vegetable Stir Fry
Creating the perfect chicken with mixed vegetable stir fry is all about the preparation. With a little bit of planning and some key techniques, you'll be serving up a delightful dish that’s both tasty and nourishing. Let’s dive into the steps!
Marinating the Chicken
Start by tenderizing your chicken breast, which is key to achieving that juicy, melt-in-your-mouth texture. In a mixing bowl, combine 20 ounces of sliced boneless chicken breast with 3 tablespoons of water, 1 tablespoon of chicken-friendly rice vinegar, and season with ½ teaspoon of Kosher salt and ¼ teaspoon of baking soda. Stir until the chicken has absorbed most of the liquid. Now, it's time to add 2 tablespoons of cornstarch and 1 tablespoon of oil. This combination not only enhances the flavor but also creates a silky coating for the chicken once it’s cooked. Let this marinate for about 10-15 minutes while you prep the other ingredients. If you can, letting it sit longer (or overnight) is a bonus!
Preparing the Stir Fry Sauce
No stir fry is complete without a superb sauce. Gather your sauce components in a bowl or measuring cup. Combine ¾ cup of water, 2½ tablespoons of soy sauce, 1½ tablespoons of granulated sugar, 1 teaspoon of chicken bouillon powder (if you like that extra depth of flavor), and finish with 2 tablespoons of cornstarch for thickness, and 1 teaspoon of toasted sesame oil for wonderful aroma. Whisk it all together until there are no clumps of cornstarch. Set this aside until you’re ready to use it.
Blanching the Vegetables
To keep your veggies vibrant and crisp, blanch them! Bring a pot of water to a rolling boil. Add your 1 pound of mixed vegetables (we love a mix of broccoli, carrots, bell peppers, and snow peas) according to their cooking times. For instance, give heartier veggies like broccoli a few extra seconds, while delicate snow peas only need a quick dip. After they reach your desired tenderness, promptly drain and set them aside. This step not only ensures freshness but also enhances the colors in your dish.
Cooking the Chicken
Next comes the star of our chicken with mixed vegetable stir fry. In a preheated wok or sauté pan over medium-high heat, add enough oil to coat the bottom. Once hot, introduce your marinated chicken. Cook it evenly, ensuring no pieces stick together. Aim for a golden hue if that’s your style, but it’s perfectly okay to keep it simple. Once cooked through, remove the chicken from the pan and set it aside.
Combining Everything in the Wok
Lower the heat to medium and keep a bit of oil in the pan. Toss in 1 tablespoon of minced garlic and 1 tablespoon of minced ginger. Sauté these aromatics until they fill your kitchen with a heavenly fragrance. Stir your prepared sauce until it's smooth and pour it into the pan, stirring continuously until it bubbles and thickens. Add back the chicken, tossing everything together, and then finish with your blanched veggies. Mix until every ingredient is coated and heated through. Voilà! Serve your stir fry piping hot over rice or noodles for a complete meal that’s sure to impress.
Now that you have this guide, it’s your turn to create a delicious chicken with mixed vegetable stir fry! Enjoy every bite!
Variations on Chicken with Mixed Vegetable Stir Fry
Spicy Chicken with Mixed Vegetables
For those who crave a little heat, try adding some red pepper flakes or a dash of sriracha to your chicken with mixed vegetable stir fry. This variation not only amps up the flavor but also gives your dish an exciting kick! You might even consider tossing in some sliced jalapeños or a splash of chili oil while cooking. Serve with a cooling side, like cucumber salad, to balance the spice.
Vegetarian Option with Tofu
If you're looking for a tasty vegetarian twist, substituting chicken for tofu is a great option! Firm tofu, sautéed until golden, absorbs the delicious stir fry sauce beautifully. Don’t forget to press and dry your tofu first—this enhances its texture and helps it absorb flavors better. Pair the dish with brown rice for added fiber and nutty flavors. For more vegetarian recipes, check out amazing resources like PETA’s vegan recipes or Oh She Glows.
Cooking Tips and Notes for Chicken with Mixed Vegetable Stir Fry
Tips for Perfecting the Marinade
The right marinade can elevate your chicken with mixed vegetable stir fry to new heights. To achieve tender and flavorful chicken, let it marinate for at least 10-15 minutes, or ideally overnight if time allows. Don’t skip the baking soda; it’s a secret ingredient that helps to tenderize the meat. Also, consider using a mix of fresh ginger and garlic for a depth of flavor that will make your dish pop!
Importance of the Right Cooking Oil
Choosing the right cooking oil is key when creating your stir fry. Neutral oils, like canola or vegetable oil, are best because they can withstand high heat without burning. A higher smoke point ensures that your chicken sears correctly, sealing in juices while allowing the veggies to maintain their crispness. If you want an added layer of flavor, a splash of sesame oil can do wonders—just add it towards the end!
Serving Suggestions for Chicken with Mixed Vegetable Stir Fry
Ideal sides to accompany the dish
To elevate your chicken with mixed vegetable stir fry, consider these perfect side dishes:
- Egg fried rice: This classic option complements the stir fry beautifully, offering a satisfying and hearty base.
- Shrimp lo mein: Its silky noodles and savory flavors pair well with the crunchy vegetables in the stir fry.
- Steamed dumplings: These can add a delightful touch, making your meal more varied and interesting.
Perfect beverage pairings
When it comes to drinks, opt for beverages that enhance the overall experience:
- Chilled green tea: Its subtle flavor balances the richness of the stir fry and keeps you refreshed.
- Sparkling water with lemon: Adds a zesty pop that contrasts nicely with the savory elements.
- Non-alcoholic ginger ale: This sweet and spicy option can complement your meal while offering a fun fizz.
These serving suggestions can take your dining experience to the next level. Enjoy your meal!
Time Breakdown for Chicken with Mixed Vegetable Stir Fry
Preparation Time
The prep time for this delightful chicken with mixed vegetable stir fry is approximately 15 minutes. This includes marinating your chicken and chopping up your favorite veggies.
Cooking Time
Once you're ready to stir fry, it only takes about 10 minutes to bring everything together.
Total Time
In total, you’ll spend around 25 minutes from start to finish! This makes it a swift and convenient option for your busy weeknights.
Ready to delight your taste buds? Check out more stir fry tips on Epicurious or find a variety of vegetable options at Healthline. Happy cooking!
Nutritional Facts for Chicken with Mixed Vegetable Stir Fry
Calories
This delicious chicken with mixed vegetable stir fry packs a satisfying 450 calories per serving. It’s an excellent choice for a nutritious, balanced meal that won’t weigh you down and can keep you energized throughout your busy day.
Protein Content
Loaded with 47.1 grams of protein, this dish is ideal for anyone looking to boost their protein intake. Lean chicken breast serves as a great source, making this stir fry not just tasty but also perfect for muscle repair and recovery after a workout.
Sodium Information
Although it offers robust flavors, the sodium content in this stir fry is relatively high, standing at 1799.8 mg per serving. If you’re monitoring your sodium intake, consider using low-sodium soy sauce or reducing added salt in the recipe. That way, you can enjoy this delightful meal without compromising your health goals.
For more detailed nutritional insights, check out the USDA or Healthline. They provide wonderful resources on balanced diets and nutritional content if you're looking to enhance your culinary choices further!
FAQs about Chicken with Mixed Vegetable Stir Fry
Can I prep the ingredients in advance?
Absolutely! Preparing your ingredients ahead of time can save you valuable minutes on a busy weeknight. You can marinate the chicken and chop the vegetables a day or two in advance. Just store them in airtight containers in the refrigerator. This makes the cooking process super quick and ensures your chicken with mixed vegetable stir fry is flavorful and fresh.
What can I substitute for soy sauce?
If you're looking for alternatives to soy sauce, there are several options. You can use coconut aminos, which have a similar flavor but are soy-free and lower in sodium. Alternatively, tamari is another great choice, particularly if you need a gluten-free substitute. For a unique twist, try miso paste mixed with water; it adds depth of flavor without overwhelming your dish.
How can I store leftovers?
Leftovers can be stored in an airtight container in the refrigerator for up to 3–4 days. If you want to keep them longer, consider freezing your chicken with mixed vegetable stir fry. Just be sure to allow it to cool completely before packing it in a freezer-safe container. When you're ready to enjoy it again, simply reheat in the microwave or on the stovetop for a quick meal. For tips on reheating, check out this guide on how to properly reheat stir-fry for best results!
Conclusion on Chicken with Mixed Vegetable Stir Fry
This chicken with mixed vegetable stir fry is not just a quick meal; it's a delightful way to incorporate healthy ingredients into your weeknight routine. With its vibrant colors and rich flavors, you'll find yourself coming back to this recipe time and again. Don’t forget to give it a try with your favorite sides, and enjoy every bite! For more quick dinner ideas, check out this resource for inspiration.
Chicken with Mixed Vegetable Stir Fry
Equipment
- wok
- mixing bowl
- measuring cup
Ingredients
For the marinated chicken
- 20 ounces skinless boneless chicken breast, cut into ¼ inch slices about 2 chicken breasts
- 3 tablespoons water
- 1 tablespoon Shaoxing rice wine optional
- ½ teaspoon Kosher salt fine salt is okay too
- ¼ teaspoon baking soda
- 2 tablespoons cornstarch
- 1 tablespoon oil any neutral oil is fine
For the stir fry sauce
- ¾ cup water
- 2½ tablespoons regular soy sauce
- 1½ tablespoons granulated sugar
- 1 teaspoon chicken bouillon powder optional
- ¼ teaspoon dark soy sauce optional for color
- 2 tablespoons cornstarch
- 1 teaspoon toasted sesame oil
For the rest of the dish
- 1 pound mixed vegetables of your choice, cut into desired size recommended: broccoli, carrots, bell pepper, zucchini, mushrooms, snow peas
- 1 tablespoon garlic, minced about 2-3 cloves
- 1 tablespoon ginger, peeled and minced about 1 inch knob
- oil as needed for cooking (any neutral oil)
Instructions
To marinate the chicken
- In a mixing bowl, combine the sliced chicken breast, water, Shaoxing rice wine, salt, and baking soda. Mix until the chicken has absorbed most of the liquid.
- Add the cornstarch and mix until the chicken is well coated. Finish the marinade by adding the oil. Mix until well combined. Set aside to marinate for 10 to 15 minutes.
Prepare the sauce
- In a bowl or measuring cup, combine all the ingredients for the sauce (water, soy sauce, sugar, chicken bouillon powder, dark soy sauce, cornstarch, sesame oil). Whisk until no more cornstarch clumps are visible. Set aside until needed.
Blanch the vegetables
- Bring a pot of water to a boil. Add the vegetables to the boiling water according to heartiness and cook to desired tenderness. Once cooked, drain the vegetables and set aside.
Make the chicken with mixed vegetables
- In a wok or sauté pan over medium high heat, add enough oil to generously coat the bottom of the pan/wok. Once the oil is hot, add the marinated chicken and cook on both sides until the chicken is cooked through. Remove from the wok/pan and set aside.
- Reduce the heat to medium and keep about 2 tablespoons of oil in the pan. Add the minced garlic and ginger and stir fry until fragrant, about 15 to 30 seconds.
- Give the prepared stir fry sauce a good mix and pour it into the pan with the garlic and ginger. Let the sauce heat up until it starts to simmer and thickens. Stir frequently to prevent scorching.
- Once the sauce looks thick and glossy, reduce the heat to low and add the chicken. Mix until the chicken is well coated. Then, add the blanched mixed vegetables and toss until the veggies are well coated with sauce.
- Serve with rice or lo mein and enjoy while hot!
Leave a Reply