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Chicken and vegetables stir-fry on a plate.
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Best Healthy Chicken Stir Fry

Easy meal idea features perfectly seasoned vegetables and tasty chicken bites.
Course Main Course
Cuisine Asian inspired
Keyword chicken and tofu recipe, chicken and tofu stir fry, healthy chicken stir fry recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 6 people
Calories 304kcal
Author Joe Boyle

Ingredients

Tofu

  • 1 14 oz. Extra firm tofu sqeezed dry and cut into 1 inch cubes
  • 2 tsp olive oil
  • 2 tbsp soy sauce

Vegetables

  • 1 head broccoli cut into florets
  • 1 red bell pepper cut into bite sized strips
  • 4 celery stalks chopped bite sized
  • 4 medium carrots peeled and cut into 2 to 3 in. strips
  • 1 lg. garlic clove minced
  • 1 tbsp olive oil for sauteing vegetables
  • 4 green onions chopped for garnish

Chicken

  • 12 oz. boneless, skinless chicken breasts (or boneless, skinless thigh meat) cut into bite sized pieces
  • 1 or 2 tbsp low sodium soy sauce for cooking chicken

Sauce

  • 3/4 cup low salt chicken broth (substitute vegetable broth) divided
  • 3 tbsp low sodium soy sauce
  • 1 1/2 tbsp sesame oil
  • 1 tbsp rice wine vinegar
  • 1 tsp sriracha sauce
  • 1 tbsp cornstarch dissolved in 1/4 cup chicken broth
  • 1 cup basmati rice or other rice cooked to package directions

Instructions

  • Preheat oven to 350°.
  • Drain and dry tofu, cut into 1" cubes and place in a bowl with olive oil and soy sauce. Mix well and place on a baking sheet and put in the oven 20 to 25 minutes until browned. Remove and keep warm.
  • Place broccoli, celery, bell pepper and carrots into a skillet with 1 tbsp olive oil on medium heat and saute until softened, 12 to 15 minutes. Remove to a bowl.
  • In the same skillet, add 1/2 cup broth, soy sauce, sesame oil, vinegar, sriracha, and minced garlic bring to a simmer then stir in the cornstarch dissolved in 1/4 cup broth. Bring to a low boil 2 minutes and add the vegetables back to the skillet and combine well.
  • In a separate non-stick skillet on medium heat, place chicken and stir to brown, 2 minutes. Add 1 or 2 tbsp. soy sauce and cook until the chicken is done, 2 to 3 more minutes.
  • Plate the vegetables with desired protein with rice on the side. Add green onion for garnish and additional soy sauce.

Notes

  1. Store leftovers in your refrigerator in an airtight container for up to 3 days. Reheat in a microwave oven.
  2. Frozen vegetables could also be used but you would have to adjust the warming time so that you don't overcook them. They would just need to be thawed and heated up.
  3. Substitute vegetable broth for the chicken broth if desired.

Nutrition

Calories: 304kcal