Delicious Chicken Vegetable Stir-Fry (Weight Loss and Low-Carb-Friendly)

This flavorful, heart-healthy chicken vegetable stir-fry recipe features lean, high-protein chicken breast and a wealth of vegetables. The nutrients in this recipe can support overall health and keep you full and satisfied. 

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This particular recipe is lower in sodium compared to traditional chicken vegetable stir-fry dishes, but still provides rich flavor due to the garlic, ginger, and onions. A splash of rice vinegar provides a hint of tanginess. Optional garnishes like fresh cilantro, sesame seeds, water chestnuts, or red pepper flakes are sure to give your stir-fry the crunch, heat, or flavor you are desiring.

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You can choose your favorite vegetables, and you can get a wider range of phytonutrients with a rainbow of fiber-rich vegetables like these.

• Red: Red peppers, radishes
• Orange: Carrots, sweet peppers
• Yellow: Yellow squash, yellow beans
• Green: broccoli, asparagus, snap peas, mustard greens, celery bok choy, green bell peppers
• Blue and purple: eggplant, red cabbage, beets, purple kale
• White: cauliflower, onions, garlic

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Make this tasty chicken vegetable stir-fry recipe ahead of time for busy weeknights, or try it reheated for lunch. 

Variations and Serving Suggestions

• Serve it with ½ cup of  brown rice or whole-grain noodles or on its own.
•  For a lower-calorie, lower-carb version, serve it with cauliflower rice or large lettuce cups.
• For a different starch option, add purple yams, sweet potatoes, or parsnips.
• Spice it up with red chili pepper flakes, cayenne pepper, or chilies to taste.
• Swap out the chicken for another lean protein option like shrimp, tofu, or seitan.
• Add a fun crunch with water chestnuts or bamboo shoots.
• Garnish with cilantro, sesame seeds, or citrus zest.

Recipe for Chicken Vegetable Stir-Fry

Makes 4 servings

Ingredients:

• 1 pound of boneless skinless chicken breasts cut into thin strips
• 1 tablespoon of olive, avocado, or canola oil
• 2 cups of any mixed vegetables (broccoli, sugar snap peas, cauliflower, carrots, bell peppers, mushrooms)
• 1 onion, sliced
• 2 cloves of garlic, minced
• ½ teaspoon of ground ginger
• 1 tablespoon of low-sodium soy sauce
• 1 tablespoon of rice vinegar
• ½ cup of low-sodium chicken broth
• 1 tablespoon of cornstarch
• 1 teaspoon of pepper

Instructions:

1. Pat any excess moisture from the chicken. Season it evenly with pepper. Heat oil in a large skillet or wok over medium-high heat. Add in the chicken strips and cook until they are golden brown for about 5-7 minutes. Remove chicken from pan and set aside.
2. In the same skillet, add the mixed vegetables, onion, garlic, and ginger. Cook over medium heat for 5-7 minutes or until slightly tender.
3. In a separate bowl, mix the soy sauce, rice vinegar, and chicken broth. Whisk in the cornstarch, until the sauce is mixed well.
4. Return the cooked chicken to the skillet with the vegetable mixture and pour the prepared sauce over everything. Cook for another 3 minutes and stir while cooking to ensure that all the chicken and veggies are coated.
5. The chicken vegetable stir-fry is ready to be served with optional garnishes if desired.

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Nutrition information per serving: 200 calories; 6 grams of total fat; 1 gram of saturated fat; 70 mg of cholesterol; 175 mg of sodium; 10 grams of carbohydrates; 3 grams of fiber; 4 grams of sugar; 26 grams of protein

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Reviewed by Natalie Stein, MS, MPH, CDCES