Healthy Chicken Stir Fry with Vegetables

Stir fry is one of my favorites. Juicy chicken, crisp vegetables, with the slight saltiness of the soy sauce mixed with sesame oil create a classic family favorite.

This sesame ginger chicken stir fry is quick and easy, with tender chicken strips, snow peas, zucchini, red bell pepper and water chestnuts tossed in soy sauce and toasted sesame oil, served over brown rice and quinoa.

The Best Sesame Ginger Chicken Stir Fry (Quick and Healthy)

This stir fry is quick, easy and takes less than 30 minutes to prepare. It is one of my go to dinners, like my Smoked Kielbasa with Potatoes and Carrots and my Baked Burritos.

When purchasing soy sauce, choose a low sodium option. However, even with the low sodium option, soy sauce is still high in sodium. So, the moral of the story is to use additional soy sauce sparingly.

I’ve also learned a little trick to increase the protein and fiber in your meal. Just add quinoa to your brown rice. Your family will have no idea that they’re eating quinoa because the texture and taste don’t change. You can also try sneaking other healthy grains in with your rice, such as whole wheat cous cous or millet. Your family will not tell the difference, and you can smile knowing they’re eating some great power grains!

The flavor comes from a short list: fresh ginger and garlic cooked right with the chicken, then a splash of soy sauce and nutty toasted sesame oil at the end. Everything is cooked in two pans, and the chicken comes out of the skillet while the vegetables cook so nothing gets overdone. The recipe was inspired by the AHA Family Meals Cookbook.

Why You’ll Love This Healthy Chicken Stir Fry

• Fast weeknight dinner. The stir fry cooks while the rice simmers.
• Loaded with vegetables. Snow peas, zucchini, red bell pepper, onion and water chestnuts.
• Power grains. Quinoa in the brown rice adds protein and fiber without changing the taste.
• Big flavor, less sodium. Ginger, garlic and sesame oil do the heavy lifting.

Ingredients You’ll Need

Exact amounts are in the recipe card below.

• Olive or coconut oil: Divided between the rice and the stir fry. Toasting the grains in a little oil first gives them a nuttier flavor.
• Brown rice and quinoa: Rinse the quinoa well in a strainer to remove its natural bitter coating. The two cook together in one pan, and the quinoa blends right in with the rice. Long grain brown rice gives the fluffiest result.
• Fresh gingerroot and garlic: Peel the ginger with the edge of a spoon, then mince it finely. Fresh ginger is brighter and spicier than ground. Jarred minced garlic and ginger work in a pinch.
• Chicken breasts: Trim all visible fat and slice into thin 2 inch strips. Thin, even strips cook quickly and stay juicy. Partially freezing the chicken for 15 minutes makes slicing easier.
• Sweet onion: Cut into thin strips. It turns soft and slightly sweet in the hot pan.
• Snow peas or sugar snap peas: Either works. Snap off the stem ends and pull away any tough strings. They should stay bright green and crisp.
• Zucchini: Cut into matchstick size pieces so it cooks at the same rate as the peppers without turning mushy.
• Red bell pepper: Adds color, crunch and sweetness. Yellow or orange peppers work too.
• Sliced water chestnuts: Drain and rinse them. They add a juicy crunch that stays crisp even after heating.
• Low sodium soy sauce: Adds the salty, savory backbone. Taste before adding more. Tamari or coconut aminos work for a gluten free version.
• Toasted sesame oil: Strong and nutty, so a little goes a long way. Add it at the end, since high heat dulls its flavor.

How to Make Sesame Ginger Chicken Stir Fry

1. Toast and simmer the grains. Heat 1 tablespoon of oil in a medium nonstick skillet over medium heat for 1 to 2 minutes. Add the brown rice and quinoa and stir for 1 to 2 minutes until they smell toasty. Add 3 cups of warm water, bring to a boil, cover and reduce the heat to low. Simmer for 20 to 25 minutes, or until the rice and quinoa are soft and the water is absorbed. Keep the lid on so the steam can do its work.
2. Cook the chicken. In a large nonstick skillet over medium heat, heat the remaining oil for 1 to 2 minutes. Add the ginger, garlic and chicken strips. Cook for 3 to 4 minutes, stirring, until the chicken is no longer pink and reaches 165°F inside. Move the chicken to a plate. Cooking it in a single layer gives it a light golden color instead of steaming it.
3. Cook the vegetables. Return the skillet to the heat. Add the onion, peas, zucchini and red bell pepper and sauté for 3 to 4 minutes, until slightly tender but still bright and crisp. The peppers should just start to soften at the edges.
4. Bring it together. Add the water chestnuts, soy sauce and sesame oil. Return the chicken and stir well. Cook only until everything is heated through, then remove from the heat so the vegetables keep their crunch.
5. Serve. Spoon the stir fry over the rice and quinoa and enjoy!

Ways to Customize This Stir Fry

• Swap the protein. Use shrimp, sliced steak or tofu instead of chicken.
• Change the vegetables. Broccoli, carrots, mushrooms or bok choy all work.
• Add heat. Stir in red pepper flakes or a drizzle of sriracha.
• Top it off. Sprinkle with toasted sesame seeds and sliced green onions.

Chicken Stir Fry FAQs

• How do I know the chicken is done? It should be white all the way through and read 165°F on an instant read thermometer. Thin strips get there in just a few minutes.
• Can I use other grains? Yes. Try whole wheat cous cous or millet with your rice. Your family will not tell the difference.
• Why add quinoa to brown rice? It boosts protein and fiber without changing the texture or taste of the rice.
• How long does brown rice take? Brown rice can take longer than quinoa to soften, so check it and add a splash of water if the pan runs dry before the grains are tender.
• Can I use chicken thighs? Yes. Slice boneless, skinless thighs into strips and cook them to 165°F. Thighs stay a little juicier than breasts.
• Can I use frozen vegetables? Yes. Add them straight from the freezer and cook a minute or two longer, until hot and any extra liquid cooks off.
• How do I store leftovers? Refrigerate in an airtight container within 2 hours of cooking and eat within 3 to 4 days. Reheat until steaming hot.
• Is this stir fry gluten free? Not as written, because regular soy sauce contains wheat. Use tamari or coconut aminos and it is.
• What can I serve it over besides rice? Whole wheat cous cous, millet or cauliflower rice all work well.
• Can I make it ahead? Cook the rice and slice the vegetables a day ahead, then stir fry just before dinner so everything stays crisp.

Ginger Chicken Stir Fry

Ginger chicken stir fry with thin chicken strips, snow peas, zucchini, red bell pepper and water chestnuts in low sodium soy sauce and toasted sesame oil. It is served over brown rice cooked with quinoa for extra protein and fiber.

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Ingredients

  

• 2 Tbs olive or coconut oil divided
• 1 cup brown rice
• 1/2 cup organic quinoa rinsed well in strainer
• 3 cups water
• 2 tsp minced peeled gingerroot
• 2 tsp minced garlic
• 3 chicken breasts all visible fat discarded, sliced thinly into 2-inch strips
• 1 small sweet onion cut into thin strips
• 2 cups snow peas or sugar snap peas
• 1 large zucchini cut in matchstick-size pieces
• 1 large red bell pepper cut into thin strips
• 1 8 oz can sliced water chestnuts, drained and rinsed
• 3 Tbs low sodium soy sauce
• 2 tsp toasted sesame oil

Instructions

 

• In medium-sized nonstick skillet over medium heat, add 1 Tbs olive/coconut oil and heat for 1 to 2 minutes. Add brown rice and quinoa. Cook for 1 to 2 minutes then add 3 cups warm water. Bring to boil, then cover, and reduce heat to low. Allow rice mixture to simmer for 20 to 25 minutes or until rice and quinoa are soft.
• Meanwhile, in a separate large nonstick skillet over medium heat, add remaining 1 Tbs olive/coconut oil and heat for 1 to 2 minutes. Add gingerroot, garlic, and chicken strips. Cook for 3 to 4 minutes until chicken is no longer pink. Remove chicken mixture from heat and place chicken on plate.
• Return large skillet to heat. Add onion, peas, zucchini, and red bell pepper. Saute for 3 to 4 minutes until vegetables are slightly tender.
• Add water chestnuts, soy sauce, and sesame oil. Return chicken and stir well. Only cook until all ingredients are heated through, then remove from heat.
• Serve Stir-fry over rice and enjoy!
• ~ Inspired from AHA Family Meals Cookbook.

Made this stir fry? Leave a star rating in the recipe card and tell me how it turned out in the comments below. I love hearing which vegetables you added.

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