Spicy Chicken Vegetable Stir Fry is a delicious way to eat healthy, light, and low carb. The bold and spicy marinade does double duty when it’s cooked down and added to the stir-fry at the end. Great on its own, or over rice or quinoa, this dish is perfect for weekly meal prep
THIS POST AND STEP-BY-STEP PHOTOS UPDATED MARCH 18, 2019
It’s no secret that I’m a 100% dark meat chicken girl. Dark meat chicken does have more calories, but it also has more iron, zinc, and Vitamins B6 and B12 than white meat.
It’s also no secret that I’m a big fan of starchy carbs, even though those carbs that arent’s so good for you or your waistline. Diets that eliminate or severely restrict carbs don’t work for me. Instead, I incorporate more meals full of protein, vegetables, and healthy carbs.
A couple of weeks ago I decided to create a stir fry. But not just any boring stir fry…a Spicy Chicken Vegetable Stir Fry
WHY THIS RECIPE WORKS
- It’s an easy recipe, on the table in about 30 minutes (excluding marinating time)
- The sauce is spicy, but you can control the level of heat
- You can easily customize this dish by mixing in your favorite veggies
SPICY CHICKEN VEGETABLE STIR FRY MARINADE
The marinade is simple and uses ingredients you probably already have in your pantry. It’s got heat, but you can adjust the levels to your tastes
- Low Sodium Soy Sauce or Gluten Free Soy Sauce
- Raw Honey
- Ground Chili with Fried Garlic
- Minced garlic
IMPORTANT: After marinating the chicken, drain the marinade into a small saucepan. Cook the marinade for 5-10 minutes before adding it to the stir-fry.
STEP BY STEP INSTRUCTIONS FOR SPICY CHICKEN VEGETABLE STIR FRY
Combine marinade ingredients in a bowl, whisk to combine, and add the diced chicken. Marinate for 30 minutes in the fridge, and drain marinade into a small saucepan.
Saute sliced garlic in a wok or skillet until just golden brown; remove garlic and set aside. Saute onion until golden brown; remove onions and add to garlic.
Turn up the heat to medium-high. Add asparagus, beans, and broccoli to wok and saute, tossing occasionally so the vegetables don’t burn.
Return onions and garlic to wok, along with raw snow peas. Toss and saute for a couple of minutes
Move vegetables to the side of the wok, creating an open space in the middle. Add chicken and cook for about 4 minutes per side until cooked through. Toss all ingredients together.
Cook marinade in a small saucepan over low heat while chicken cooks. Add cornstarch to thicken the sauce, just before adding to the wok. Add cooked marinade, a little at a time, until you get the consistency you want.
FREQUENTLY ASKED QUESTIONS
Can I change up the vegetables? Absolutely! This dish is a great way to use up vegetables in your fridge, and you can mix it up with your favorites.
What is a good substitute for ground chili with fried garlic? I have used Sambal Chili Paste, and it is readily available in most grocery stores
What about cross-contamination of the marinade? Cooking the marinade for 5-10 minutes kills any “raw”. You can also make double the marinade, and immediately reserve half to thicken the dish.
What should I serve with Spicy Chicken Vegetable Stir Fry? I eat it with white rice, but you could also serve it with brown rice, quinoa, or enjoy it on its own
MORE DELICIOUS CHICKEN RECIPES
- Kung Pao Chicken
- Curry Chicken & Chickpeas
- Thai Chicken Meatball Lettuce Cups
- Dirty Rice Chicken Skillet
DID YOU MAKE THIS RECIPE? COMMENT AND RATE BELOW, THEN TAKE A PICTURE AND TAG ME ON FACEBOOK AND INSTAGRAM: @KARYLSKULINARYKRUSADE
- 10 ounces boneless, skinless chicken thighs, diced into bite-sized pieces
- 1 1/2 tablespoons avocado oil or canola oil
- 2 cloves raw garlic, sliced thinly
- 1/4 cup yellow onion, sliced
- 1/2 cup green beans, sliced at an angle into 2-3 pieces
- 10 spears asparagus (hard ends removed), cut into 2" slices
- 1 cup broccoli florets
- 1/2 cup snow peas, sliced in half
- 1 teaspoon cornstarch
- 1/4 cup low sodium soy sauce
- 2 tablespoons raw honey
- 2 teaspoons Sriracha hot sauce (more or less, to taste)
- 1 teaspoon ground chili with fried garlic (more or less, to taste)
- 2 cloves garlic, minced
- Combine marinade ingredients (soy sauce, honey, Sriracha, ground chili with fried garlic, and garlic) in a medium bowl. Add chicken, and marinate in fridge for 30 minutes. Drain marinade into small saucepan
- Add 1/2 tablespoon oil to wok or skillet and heat over medium-low heat. Add sliced garlic and saute about 3 minutes, until golden brown. Remove garlic and set aside.
- Add onions to wok, and saute about 5 minutes, until golden. Remove onions and add to garlic.
- Add 1 tablespoon oil to wok or skillet, and turn heat to medium-high. When oil begins to sizzle, add green beans, broccoli, and asparagus. Saute for about 5 minutes, tossing occasionally.
- Add snow peas, onion and garlic to wok or skillet, and saute for another 2-3 minutes. Move all vegetables to the side, creating an open space in the middle
- Add chicken to center of wok or skillet. Saute chicken about 4 minutes per side, until chicken is cooked through.
- WHILE CHICKEN COOKS: cook marinade over low heat for 5-10 minutes. Add cornstarch to cooked marinade, and whisk to thicken
- Turn heat to low, and add cooked marinade a little at a time, tossing well in between. You may not need all of the marinade.
DO NOT ADD RAW, USED MARINADE TO STIR FRY! Two options:
- Add marinade to a small saucepan and cook it for 5-10 minutes
- Make double the marinade, immediately reserve half, and cook that marinade in a small saucepan
Sambal Chili Paste is an alternative to Ground Chili with Fried Garlic. Find it in the Asian foods aisle of the grocery store
Mix it up, and use your favorite vegetables.
- Cut vegetables approximately the same size so they cook evenly
- Add more sturdy vegetables first, as they take a little longer to cook
Nutrition Information:Yield: 2
Amount Per Serving: Calories: 398Saturated Fat: 2gCholesterol: 134mgSodium: 1314mgCarbohydrates: 31gFiber: 3gSugar: 21gProtein: 32g