20-Minute Chicken and Vegetable Stir Fry
User Reviews
4.9
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Prep Time
10 mins
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Cook Time
10 mins
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Total Time
20 mins
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Servings
6 servings
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Course
Main Course
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Cuisine
Asian
20-Minute Chicken and Vegetable Stir Fry
Description
The 20-Minute Chicken and Vegetable Stir Fry assembles lean chicken breast pieces seared until lightly browned and cooked through, then paired with a mix of mushrooms, bell peppers, onions, and broccoli. Garlic and freshly grated ginger add aromatic depth to the pan. The stir fry sauce combines barbecue sauce with low-sodium soy sauce, pure maple syrup, and chicken broth, creating a glossy glaze that coats the ingredients. The quick cooking keeps the vegetables crisp-tender while the chicken remains juicy.
This stir fry functions well as a quick weeknight main served over freshly cooked white or brown rice, or quinoa. Its colorful vegetables and balanced sweet-savory sauce bring appealing flavors and textures. The inclusion of fresh ginger enhances the dish with a fragrant warmth.
For a thicker sauce, a small amount of cornstarch can be added before pouring the sauce in. The recipe is adaptable to various vegetables and proteins; substitutions like beef, shrimp, or vegetarian alternatives work well. The ginger can be prepared by freezing large pieces and grating when needed to maintain freshness. Low-sodium soy sauce ensures the sauce is not overly salty, especially when combined with barbecue sauce.
Ingredients
Chicken + Veggies:
- 1 tablespoon olive oil
- 1 to 2 to 2 pounds chicken breast cubed or cut into thin strips, boneless skinless
- salt
- black pepper
- 8 ounces baby bella mushrooms stems removed and quartered, or white button mushrooms
- 1 to 2 to 2 bell pepper cored, seeded and cut into strips or bite-size pieces, red
- 1 yellow onion halved and cut into thin half moon slices, medium, or red onion
- 3 cups broccoli fresh florets
- 2 cloves garlic finely minced
- 2 teaspoons ginger grated, fresh (see note
Sauce:
- ½ cup barbecue sauce
- ⅓ cup soy sauce low-sodium
- 2 to 3 to 3 tablespoons pure maple syrup
- ¼ cup chicken broth veggie broth or water
- rice hot cooked, or quinoa, for serving
Instructions
- In a large, nonstick skillet, heat the oil over medium-high heat until hot and rippling. Season the chicken lightly with salt and pepper. Add it to the skillet in a single layer, and let it cook without stirring for 30 seconds so it browns nicely. Flip the chicken pieces, and stir until cooked through, 4-5 minutes (less if the chicken is in really thin strips or small cubes).
- Remove the chicken to a plate, keeping any excess oil or juices in the skillet.
- Add the mushrooms, peppers, onions, and broccoli to the hot skillet; add another teaspoon or so of oil if the skillet is dry. Cook for 1-2 minutes and then add the garlic and ginger. Cook over medium heat, stirring occasionally, until the vegetables are crisp-tender, 5-7 minutes (longer if you like the vegetables softer).
- Add the chicken back into the skillet.
- Whisk together the sauce ingredients and pour over the chicken/veggies. Cook, stirring, until well coated, hot and bubbly. Serve over hot, cooked white or brown rice.
Notes
- Freezing fresh ginger in chunks makes grating easier and maintains freshness.
- Use low-sodium soy sauce to control salt levels when combined with barbecue sauce.
- Add cornstarch to thicken the sauce if desired.
- Feel free to substitute or add vegetables based on preference or availability.
- Chicken can be swapped for beef, shrimp, or omitted for a vegetarian option.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories kcal
% Daily Value*
| Serving | 1 Serving | |
| Calories | 299kcal | 15% |
| Carbohydrates | 23g | 8% |
| Protein | 36g | 72% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 97mg | 32% |
| Sodium | 949mg | 40% |
| Fiber | 3g | 12% |
| Sugar | 16g | 32% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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