Easy Chinese Vegetable and Chicken Stir-Fry

2016-08-10
  • Servings : 4 - 5
  • Prep Time : 10m
  • Cook Time : 15m
  • Ready In : 25m

Stir-frying foods, whether using a wok or skillet, is a quick, simple method for cooking delicious low calorie foods for one or more people.

You can make Easy Chinese Vegetable and Chicken Stir-Fry in less than 30 minutes including boiling water to cook the rice. If you have leftover cooked rice, it takes only minutes to make a simple fried rice to go with your chicken and vegetables.

For a vegetarian version, replace the chicken with an equivalent amount of vegetables.

This recipe can be halved to make two servings. Or, you can refrigerate and reheat it for a quick lunch or dinner the following day or several days later. It is a healthy alternative to frozen meals containing preservatives and artificial ingredients. You also control the amount of sodium.

A few ingredients needed for this and other stir-fry recipes are:

  • Soy sauce (reduced sodium recommended)
  • Corn starch or other starch to thicken liquid.
  • Fresh ginger root
  • Sesame oil

Stir-Fry Vegetables

When it comes to stir fry vegetables, you have three choices; frozen vegetables with sauce, frozen vegetables with out sauce, or fresh vegetables.

Frozen vegetables with sauce is convenient, but you can get additives and preservatives you may want to avoid.

Fresh vegetables gives you the option of selecting the vegetables you like and whether or not to buy organic vegetables.

Your choice of vegetables can be as simple as fresh or frozen broccoli. or you can use a dozen or more vegetables.

Variations

Substitute turkey or other poultry for chicken.

Substitute raw or cooked shrimp or scallops for the chicken.

Substitute chicken or vegetable broth for the water.

Cook’s Tip

For a more intense ginger flavor, add the ginger to the vegetables in Step 2.

Ingredients

  • 1 cup (180 g) long grain or sushi rice, rinsed
  • 16 oz. (450 g) frozen or cooked grilled chicken
  • 20 oz. (600 g) frozen or fresh stir-fry vegetables
  • 1 cup (240 ml) water
  • 1 tablespoon (15 ml) corn starch
  • 1 teaspoon ( 5 ml) sesame oil
  • 1 teaspoon ( 5 ml) sambal oelek
  • 1 teaspoon ( 5 ml) fresh ginger root, grated or sliced thin
  • 2 tablespoons (30 ml) dry sherry or rice wine
  • 4 teaspoons (20 ml) reduced sodium soy sauce

Method of Preparation

Step 1

In a 2 qt/L pan bring 2 qt/L of water to a rapid boil, stir in rice and cook until tender (14 - 18 min) or cook per package directions.

Step 2

Meanwhile, heat oil in a large skillet or wok over medium-high to high heat, add vegetables and chicken and stir-fry 10 to 12 minutes or until tender and heated through.

Step 3

Combine water and remaining ingredients. Add to pan. Bring to a boil, reduce heat to low and cook stirring 2 to 4 minutes.

Step 4

Drain rice if necessary. Divide between 4 plates and top with chicken and vegetables. Serve immediately.

Related Recipes:
  • Slow Cooker Chuck Roast

  • Vegetarian Stuffed Bell Peppers

  • High Protein Turkey & Mushroom Chili

  • Spicy Middle Eastern Style Chicken

  • Beef & Turkey Meatloaf

Nutritional Info

This information is per serving.

  • Calories

    410
  • Calories From Fat

    60
  • Total Fat

    6g
  • Saturated Fat

    1g
  • Trans Fat

    0g
  • Cholesterol

    40mg
  • Sodium

    690mg
  • Carbohydrates

    53g
  • Dietary Fiber

    4g
  • Sugar

    6g
  • Protein

    26g
  • Serving Size:

    18 oz. (500 g)