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Main Dishes
Title

Basic stir fry

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A bowl of stir fried chicken and vegetables.
Serves
Serves:
8
Serving Size
Serving Size:
1 1/4 cups
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Ingredients

Ingredients

4 cloves garlic, chopped, or 1 teaspoon garlic powder
3 tablespoons minced fresh ginger, or 1 tablespoon grated or 1 teaspoon ground ginger
1/4 cup low-sodium soy sauce 
Optional: 1 1/2 teaspoons brown sugar
1/4 cup cider vinegar 
1 pound boneless, skinless chicken breast, cubed
1/4 cup cold water
2 tablespoons cornstarch
2-3 tablespoons canola oil
8 cups fresh or frozen vegetables, chopped 
Cooked brown rice
 

Directions

Directions

  1. Mix the garlic, ginger, soy sauce, brown sugar (if using) and vinegar together in a large bowl. Add the cut chicken to the bowl. Stir to cover the chicken in the sauce. Place bowl in refrigerator to marinate.
  2. Mix the cold water with the cornstarch. Set aside.
  3. Heat 1-2 teaspoons oil in a large pan or wok. Add the marinated chicken and stir fry for 2 minutes. Add leftover marinade and continue to stir fry until the chicken is cooked through. Move chicken to a clean plate or bowl and set aside.
  4. Heat 1 tablespoon oil in pan. Add vegetables in order of firmness – add the softest or most tender last. Stir fry each vegetable for about 2-3 minutes.
  5. Mix the chicken into the vegetables in the pan. Add the cornstarch mixture and cook, stirring constantly until the sauce thickens.
  6. Serve over warm brown rice.
     
Tips and Variations
Tips and Variations
  • Try other cuts of meat such as chicken thighs, pork, or beef.
  • Fresh or frozen vegetables can include carrots, celery, onion, mushrooms, bell peppers, broccoli, snow peas, or cabbage.
  • Experiment with other spices and sauces to suit your own tastes.
  • Stir fry is a great way to get children or adults to try a new vegetable.
     
Nutritional Info

Nutritional Info

Serves 8
Amount per serving
Calories
287
Total Fat
5.1 g
Saturated Fat
0.6 g
Cholesterol
32.3 mg
Sodium
369.1 mg
Total Carbohydrates
39.4 g
Dietary Fiber
8.9 g
Total Sugar
7.4 g
Protein
19.6 g
Allergens:
Soy
Comment
A bowl of stir fried chicken and vegetables.
Basic stir fry
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Time to make
Time to make:
30 minutes preparation; 20 minutes cook time
Recipe Credit
Recipe Credit:
University of Minnesota Extension Center for Family Development staff
Category
Category:
Main Dishes
Special Criteria
Special Criteria:
Family Favorites
Whole Grains

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