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. My parents never cooked with white meat, so I hardly ever ate it. And those few times I did eat chicken breast, it was always too dry for me. 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. Those carbs that arent’s so good for you or your waistline. I don’t even bother trying diets that eliminate or severely restrict carbs. I know I won’t make it over the long haul, and I’ll be miserable. Instead, I compromise by cutting back on starchy carbs and incorporating more meals that are full of protein, vegetables, and healthy carbs. Chicken Chickpea Salad is one of my favorites. When I’m feeling savory I make Roasted Mushroom and Green Bean Farro Salad. And when I want more texture, I make Kale and Quinoa Patties.
A couple of weeks ago I was on the hunt for a new recipe on the healthier side, but nothing jumped out at me. I had chicken thawed and had some green vegetables I needed to use. After staring at the fridge and pantry for about 10 minutes, 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.
- Low Sodium Soy Sauce or Gluten Free Soy Sauce
- Raw Honey
- Ground Chili with Fried Garlic
- Minced garlic
Yes, it’s got heat, but you can adjust to your tastes. I discovered Ground Chili with Fried Garlic at an Asian market, and I love it. A good substitute that you can find at most grocery stores is Sambal Chili Paste.
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. I thicken the cooked marinade with Cornstarch as well. The last thing you want to do is add used marinade to cooked food.
VEGGIES, VEGGIES AND MORE VEGGIES!
One of the best things about this Spicy Chicken Vegetable Stir Fry is versatility. I use green beans, asparagus, broccoli florets, and snow peas, but feel free to mix it up with your favorites. The key is to cut all the veggies about the same size so they cook evenly. Also, cook the more sturdy vegetables first, since they take a little bit longer.
STEP BY STEP INSTRUCTIONS FOR SPICY CHICKEN VEGETABLE STIR FRY
I use a wok, but a skillet will work just as well.
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.
Heat oil in wok or skillet. Saute sliced garlic 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 saucepan over low heat while chicken cooks. Add cornstarch to thicken sauce, just before adding to wok. Add cooked marinade, a little at a time, until you get the consistency you want.
SERVING OPTIONS FOR SPICY CHICKEN VEGETABLE STIR FRY
- This is a perfect dish for meal prep.
- You can enjoy Spicy Chicken Vegetable Stir Fry on its own, or with rice or quinoa
- As I previously mentioned, mix it up with your favorite veggies
MORE DELICIOUS CHICKEN RECIPES
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Spicy Chicken Vegetable Stir Fry
- 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. Watch carefully, so garlic does not burn. Remove garlic and set aside. Add onions, 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.