How to Make a Healthy Chicken Stir Fry

by Nutrition and Wellness Class Meersman

This healthy chicken stir fry is a great recipe for you and your family! This recipe was taken from Wholefully and was created by Cassie Johnston. We modified the recipe by cutting down the ingredients in half to serve about 2-3 adults. We also added a side cup of watermelon and a glass of skim milk to hit all the food groups in MyPlate. This is a fun and quick healthy recipe that your family will love! Hope you enjoy this recipe as much as we did!

Supplies

  • ⅛ Cups soy sauce
  • ½ Tablespoons lemon juice
  • ½ Tablespoons honey
  • ½ Tablespoons sesame oil
  • ½ Tablespoons rice wine vinegar
  • ¼ Teaspoons red pepper flakes
  • ½ Pounds chicken breasts
  • 1 Tablespoon olive oil
  • 1 Teaspoon fresh garlic
  • 1 ½ Cups peeled and julienned large carrots
  • ½ Cups julienned red bell pepper
  • ½ Cups julienned yellow bell pepper
  • ½ Cups snow peas
  • 4 Ounces button mushrooms
  • 1 Cup frozen broccoli, defrosted
  • ½ Tablespoons cornstarch
  • 2 Cups Minute Brown Rice
  • ½ Pounds watermelon
  • 1 Cup milk
  • Instructions

    Step 1

    Step 1: In a medium bowl, whisk together soy sauce, lemon juice, honey, sesame oil, rice wine vinegar, and red pepper flakes

    Step 2

    Cut chicken into bite-sized pieces and add chicken into the mixture and toss to coat. Let marinate in the fridge while you chop your veggies.

    Step 3

    Wash red and yellow peppers and carefully julienne them. Also begin cutting mushrooms into thinly sliced pieces.

    Step 4

    Drain chicken from marinade, reserving it. Add chicken to the wok and cook until the chicken is cooked through, about five minutes. Remove chicken to a plate.

    Step 5

    Add olive oil into the wok and add garlic then the peppers, snow peas and mushrooms. Cook until bright in color and crisp, about 3 minutes.

    Step 6

    Add in broccoli and cooked chicken. Reduce heat to low.

    Step 7

    Whisk in the cornstarch into the marinade and then pour into the wok. Bring to a simmer and cook until thick about 5 minutes.

    Step 8

    Pour sesame seeds over finished stir fry and enjoy (: