Garlic Chicken Stir-Fry with Veggies and Rice
Description:
This garlic chicken stir-fry is a flavorful, quick, and healthy dish perfect for weeknight dinners. Juicy chicken breast is cooked in a garlicky soy sauce blend with colorful stir-fried vegetables and served over fluffy white or brown rice. It’s a great balance of lean protein, fiber, and carbs.
Ingredients (Serves 4):
For the Chicken Marinade:
500g (1 lb) boneless skinless chicken breast, thinly sliced
1 tbsp soy sauce (low sodium)
1 tbsp cornstarch
1 tsp sesame oil (optional)
For the Stir-Fry:
1 tbsp vegetable oil (or olive oil)
4 cloves garlic, minced
1 small onion, sliced
1 red bell pepper, sliced
1 cup broccoli florets
1 carrot, julienned or thinly sliced
1 zucchini, sliced
2 tbsp soy sauce
1 tbsp oyster sauce (optional)
1 tsp honey or brown sugar
1/2 tsp crushed red pepper (optional)
Salt & black pepper to taste
1 tsp sesame seeds (optional garnish)
Spring onions or cilantro (for garnish)
For the Rice:
1 cup uncooked jasmine or basmati rice
2 cups water
Pinch of salt
Instructions:
1. Prepare the Rice:
Rinse the rice under cold water.
In a saucepan, combine 1 cup rice with 2 cups water and a pinch of salt.
Bring to a boil, then reduce heat to low, cover, and simmer for 15–18 minutes or until the water is absorbed.
Remove from heat and let rest for 5 minutes before fluffing with a fork.
2. Marinate the Chicken:
In a bowl, toss sliced chicken with soy sauce, cornstarch, and sesame oil.
Let marinate for at least 10 minutes (up to 30 minutes).
3. Cook the Chicken:
Heat 1 tbsp oil in a large skillet or wok over medium-high heat.
Add marinated chicken and stir-fry for 4–5 minutes until browned and cooked through. Remove and set aside.
4. Cook the Veggies:
In the same pan, add garlic and onions. Sauté for 1 minute.
Add bell pepper, broccoli, carrots, and zucchini.
Stir-fry for 4–5 minutes until just tender but still crisp.
5. Combine and Finish:
Return chicken to the pan.
Add soy sauce, oyster sauce, honey, and crushed red pepper. Toss well to coat everything.
Stir-fry for 1–2 minutes more until heated through and the sauce slightly thickens.
Taste and adjust seasoning.
6. Serve:
Spoon the stir-fry over cooked rice.
Garnish with sesame seeds and chopped spring onions or cilantro.
Total Time:
Prep Time: 15–20 minutes
Cook Time: 20–25 minutes
Total Time: ~40–45 minutes
Nutritional Info (Per Serving, approx.):
Calories: 450–500 kcal
Protein: 35g
Carbohydrates: 45g
Fat: 15g
Fiber: 4g
Sugar: 6g
Sodium: 750mg
(Values can vary based on portion size and exact ingredients.)
Common Questions & Answers:
Q1: Can I use frozen vegetables?
A: Yes! Just thaw them before stir-frying or add directly if they’re pre-cooked. Avoid overcooking to maintain texture.
Q2: What’s a good substitute for oyster sauce?
A: You can use hoisin sauce or add more soy sauce with a bit of sugar and a splash of Worcestershire sauce.
Q3: Can I make this gluten-free?
A: Absolutely. Use gluten-free soy sauce (like tamari) and skip oyster sauce or use a gluten-free version.
Q4: How can I make this spicier?
A: Add more crushed red pepper, or stir in chili garlic sauce or sriracha when cooking.
Q5: How to store and reheat leftovers?
A: Store in an airtight container in the fridge for up to 3 days. Reheat in a skillet or microwave until hot.
Q6: What protein alternatives can I use?
: Try shrimp, beef strips, tofu, or tempeh.