Chicken and Vegetable Stir Fry

Not only is my Chicken Stir Fry super tasty, it is also packed full of vegetables. Made with a delicious homemade sauce made from pantry staples.

At this time of year, it's especially important to look after ourselves. To keep my family healthy in winter I try to get as many veggies in our meals as possible. This recipe for Chicken and Vegetable Stir Fry is full of nutrient rich, seasonal vegetables as well as lean chicken breast, a great source of protein. 

I've partnered with Countdown to bring you this tasty recipe as part of their More Good campaign. It is all about supporting Kiwis and giving them great ideas to make healthier choices when creating meals. Also quick and easy recipes so you can spend less time cooking and more time doing the things you love with your family. 

What you eat before bed plays a big part in how you will sleep at night. So I have packed this homemade takeaway-style meal full of veggies that will boost those chemicals and make you feel sleepy and relaxed. This recipe is also super affordable with a homemade stir-fry sauce using pantry staples. The finished dish makes a large amount so a great idea for meal prep lunches when you are on the go. 

My home-made stir fry sauce is a combination of my basic pantry sauces and household staples. If you like things a little hotter, feel free to add chilli flakes either during the cooking or served on top at the end. Fresh or minced garlic and ginger can be used. I love the convenience of these jars, especially when I use these flavours all the time.

How to make Chicken and Vegetable Stir Fry:

First off, make the stir fry sauce. Place all the sauce ingredients together in a small jug and whisk to combine. Set aside until ready to use. Slice chicken into thin slices then fry in a large non-stick pan over a medium heat until golden brown. Remove from pan.

Cut the broccoli and cauliflower into bite sized pieces, then add to the frypan with a splash of water. Stir fry for three minutes. Add carrot and edamame beans and stir fry for a further two minutes. Return chicken back to pan.

Pour over the stir fry sauce and mix everything together. Simmer stirring occasionally until everything is cooked through. Scatter over slivered almonds and serve immediately with steamed rice or noodles.

Chicken and seasonal vegetables are always a winning combination. For more inspiration on how to use these everyday ingredients, check out my recipes for Chicken Buddha Bowls with Satay Sauce as well as Vietnamese Chicken Noodle Salad.

Common questions about Chicken and Vegetable Stir Fry:

What other vegetables would work in this recipe? Bok choy, capsicum, mushrooms, spring onion, leek, red onion and spinach could all be added or substituted in this recipe. Seasonal vegetables are best as they are fresh and affordable. Sometimes I wait until I get to the supermarket to see what's looking good and on special!

Does this recipe work well as leftovers? Absolutely! Leftovers are a brilliant way to use up the previous night's meal. In addition, if the meal is full of fresh produce, it's a great way to get your vegetable count up for the day. A warm, healthy lunch can also boost energy for the afternoon meaning we are less likely to reach for the 3pm sweet treats!

This chicken stir fry is great for meal prep.

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Chicken and Vegetable Stir Fry

Yield: 4

Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes

A tasty and easy chicken stir-fry packed full with vegetables.

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Ingredients

• 1 Tbsp oil
• 500g chicken breast
• ½ head of broccoli
• ½ cauliflower
• 2 carrots, peeled and sliced
• 1 cup edamame beans, thawed (125g)
• 30g slivered almonds, toasted

Stir-fry sauce

• ¼ cup soy sauce (60mls)
• 2 Tbsp sweet chili sauce
• 1 Tbsp honey
• 1 Tbsp sesame oil
• 1 Tbsp cornflour
• 1 tsp crushed garlic
• 1 tsp crushed ginger

Instructions

1. Add all of the ingredients for the stirfry sauce to a small jug and whisk together. Set aside until ready to use.
2. Heat oil in a large nonstick pan over a medium heat. Cut chicken into 1cm thick slices then fry for a couple of minutes on each side. Remove from pan while you cook the vegetables.
3. Cut broccoli and cauliflower into bite size pieces. Add to the frypan with a splash of water and stirfry for three minutes.
4. Add carrot and edamame beans and stirfry for two minutes. Add cooked chicken back to the pan.
5. Pour in the stir fry sauce and mix everything together. Simmer stirring occasionally for 3 to 5 minutes until everything is hot and cooked through.
6. Scatter over slivered almonds and serve immediately on top of steamed rice or noodles.

Notes

• The stir fry sauce would also be delicious paired with beef, pork or tofu stir fry.

Nutrition Information:

Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 442Total Fat: 18gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 106mgSodium: 1016mgCarbohydrates: 23gFiber: 7gSugar: 13gProtein: 49g

Nutritional values are approximate. Please use your own calculations if you require a special diet.

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