⏱ Ingredient preparation time: 10 m

⏱ Cooking time: 20 m

🔥 Calories: 7896 kkal

🥩 Proteins: 91,84 g

🥓 Fats: 196,75 g

🍞 Carbohydrates: 195 g

⭐ Rating: 4.5

Quick recipe: healthy chicken stir-fry with vegetables in 20 minutes

Calories: 7896
Proteins: 91,84
Fats: 196,75
Carbohydrates: 195

How to cook

Quick recipe: healthy chicken stir-fry with vegetables in 20 minutes

Name: Healthy chicken stir-fry with vegetables — a quick recipe that takes just 20 minutes
Prep time: 10 min
Cook time: 20 min
Yield: 6 servings
Ingredients: 560 g skinless, boneless chicken breast or thighs; 1 large white onion, thinly sliced; 2 bell peppers, cut into strips; 450 g broccoli, cut into florets; 3 cloves garlic, minced; 2-3 cm fresh ginger, grated; 420 ml chicken broth (low-sodium); 60 ml soy sauce or gluten-free tamari; 2 tbsp honey, maple syrup, or brown sugar; 1 tbsp rice vinegar; 3 tbsp cornstarch; 2 tablespoons avocado oil or coconut oil; Sesame seeds for serving

10 m
20 m
0~5°C
13 Dish.

A recipe for a quick and easy chicken stir-fry with vegetables and homemade sauce. Gluten-free, ready in 20-30 minutes, perfect for a quick dinner.

Healthy chicken stir-fry is the perfect option for a quick and balanced dinner. Juicy chicken pieces, crispy vegetables, and a light sweet and sour sauce are ready in just 30 minutes. The dish is suitable for the whole family, gluten-free, and fits perfectly into a healthy diet.

What is stir-fry and what makes it special?

Stir-fry is one of the most popular and ancient methods of cooking in Asian cuisine, which is now used all over the world. The name comes from the English words "stir" and "fry," which accurately describe the process: the ingredients are quickly fried over high heat while being constantly stirred.

Historically, the stir-fry technique originated in China more than two thousand years ago. Faced with a shortage of fuel and time, people sought a way to cook food as quickly and economically as possible. This led to the invention of the wok, a deep frying pan with thin walls that heats up quickly and allows ingredients to be fried in a matter of minutes. Thanks to the high temperature, the ingredients retain their juiciness, bright color, and natural flavor.

A classic stir-fry consists of several key elements: protein (chicken, beef, fish, or tofu), vegetables, and sauce. All ingredients are cut into small, uniform pieces so that they cook evenly. First, the meat is fried, then the vegetables, and then everything is combined with the sauce. This approach allows you to control the texture of each component—the meat remains tender, and the vegetables remain slightly crisp.

Today, stir-fry is valued not only for its taste but also for its health benefits. Quick heat treatment helps preserve vitamins, and the composition of the dish can be easily adapted to any dietary requirements: gluten-free, low-carb, or high-protein. That is why stir-fry is often chosen by those who adhere to a healthy diet but do not want to spend a lot of time cooking.

Stir-fry is not just a recipe, but a whole philosophy of fast, flexible, and conscious cooking, where you can use seasonal products, experiment with flavors, and get a new dish every time.

Ingredients

560 g skinless, boneless chicken breast or thighs
1 large white onion, thinly sliced
2 bell peppers, cut into strips
450 g broccoli, cut into florets
3 cloves garlic, minced
2–3 cm fresh ginger, grated
420 ml chicken broth (low-sodium)
60 ml soy sauce or gluten-free tamari
2 tbsp honey, maple syrup, or brown sugar
1 tbsp rice vinegar
3 tbsp cornstarch
2 tablespoons avocado oil or coconut oil
Sesame seeds for serving

Preparation

Prepare the ingredients
Cut the chicken and vegetables in advance. Stir-fry cooks quickly, so everything should be ready before you turn on the stove.
Sauce
In a bowl, combine the broth, soy sauce, honey (or syrup), vinegar, cornstarch, garlic, and ginger. Mix well until smooth.
Frying the chicken
Heat 1 tablespoon of oil in a frying pan over medium heat. Add the chicken and fry for 3-4 minutes on each side until golden brown. Transfer to a plate.
Vegetables
Add the remaining oil, onion, and bell pepper. Cook for 2–3 minutes, stirring. Add to the chicken.
Combining Add the broccoli
to the pan, stir the sauce again (the starch will settle) and pour it over the vegetables. Bring to a boil and cook for 2-3 minutes until the sauce thickens.
Finish
Return the chicken and remaining vegetables to the pan, stir gently, remove from heat, and sprinkle with sesame seeds.

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