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Chicken and Vegetable Stir Fry
  • 15 MINUTES COOK TIME
  • 45 MINUTES TOTAL TIME
PHOTO BY LAURA HEINEMAN

Recipe Video

Ingredients

  • 2 boneless skinless chicken breast or 1 (14 or 16 ounce) package tofu (pressed and drained for 15 minutes), cut into 1-inch cubes
  • 1/2 cup Multi-Purpose Sauce, divided
  • 1 red bell pepper, sliced into half-inch slices
  • 1/2 red onion, sliced into half-inch slices
  • 2 cups green beans, frozen or fresh
  • 2 cloves garlic, minced
  • 1 teaspoon ginger, finely grated or minced
  • 1 carrot, shredded
  • 1/2 zucchini, sliced into half-moons
  • 1 cup bean sprouts
  • 1 tablespoon sesame seeds, optional
  • 1 tablespoon cornstarch
  • 2 teaspoons olive oil, divided
  • 3 cups brown rice or soba noodles

Directions

Place chicken or tofu and ¼ cup Multi-Purpose sauce in a bowl. Ensure the protein is thoroughly coated with marinade. Place plastic wrap over top of bowl and let marinate in refrigerator for at least 30 minutes. When ready to prepare stir fry, remove the bowl from the refrigerator.

In a bowl, combine chopped red bell pepper, onion, and green beans, and set aside.

In another bowl, combine the garlic, ginger, carrots, zucchini, bean sprouts, and sesame seeds. Set aside.

Whisk together 1/4 cup Multi-Purpose Sauce with cornstarch and set aside.

Place a large non-stick sauté pan over medium-high heat. This recipe is very fast so make sure you have all your ingredients ready to go into the pan.

Once the pan is hot, add the olive oil. Add the chicken or tofu and stir-fry until cooked through, about 5-6 minutes.

Remove the chicken or tofu from the pan and set aside. If the chicken or tofu sticks to the pan, add 1-2 tablespoons of water to the pan and stir lightly to unstick.

Carefully add the peppers, onion, and green beans to the pan. Cook on medium-high heat until the vegetables begin to caramelize. If the vegetables stick, add 1-2 tablespoons of water to the pan and stir lightly to unstick the vegetables.

Add the carrot, zucchini, bean sprouts, garlic, sesame seeds, remaining ¼ cup sauce, cooked protein, and seasoning and cook on medium heat for two more minutes.

Serve with soba noodles or brown rice, and enjoy!

Recipe in Action

  • 6 Servings
  • Difficulty: Easy
Click here for Nutrition Facts Nutrition Tip

Cooking without oil is a simple way to reduce the calories and fat in a dish.

Cultural Facts

Stir fry is a Chinese cooking technique to quickly cook vegetables and meat by constantly stirring them in a very hot wok or saute pan.

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