High-Heat Chicken & Veggie Stir-fry
This quick and vibrant High-Heat Chicken & Veggie Stir-fry uses a refined oil to achieve perfectly seared chicken and crisp-tender vegetables, all coated in a savory, umami-rich sauce.
For 4 servings
Slice chicken breast against the grain into 1/2-inch strips. Chop broccoli into bite-sized florets. Slice bell pepper and yellow onion. Julienne or thinly slice carrots. Mince garlic and grate fresh ginger.
In a small bowl, whisk together low-sodium soy sauce, chicken broth, rice vinegar, honey (or brown sugar), and cornstarch until smooth. Set aside.
Heat 1 tablespoon of refined avocado or grapeseed oil in a large wok or skillet over high heat until it shimmers and just begins to smoke. Add the chicken in a single layer (cook in batches if necessary to avoid crowding) and stir-fry for 3-4 minutes until golden brown and cooked through. Remove the chicken from the wok and set aside.
Add the remaining 1 tablespoon of refined oil to the wok. Add minced garlic and grated ginger, stir-fry for 30 seconds until fragrant. Add carrots and yellow onion, stir-fry for 2-3 minutes until slightly softened.
Add broccoli florets and sliced red bell pepper to the wok. Continue to stir-fry for another 3-4 minutes until vegetables are crisp-tender but still vibrant.
Return the cooked chicken to the wok with the vegetables. Give the prepared sauce a quick whisk again, then pour it over the chicken and vegetables.
Stir continuously for 1-2 minutes until the sauce thickens and coats all the ingredients evenly.
Remove from heat. Stir in the toasted sesame oil. Garnish with sesame seeds and sliced green onions. Serve immediately over steamed rice or noodles.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't Crowd the Wok: Cook chicken and vegetables in batches if your wok or skillet isn't large enough. Crowding lowers the temperature and steams the food instead of searing it, leading to a less desirable texture.
- 2Mise en Place is Key: Have all your ingredients prepped and ready before you start cooking. Stir-frying is very fast, so you won't have time to chop while cooking.
- 3High Heat is Essential: Use the highest heat your stove can provide. This is crucial for achieving that characteristic stir-fry char and crisp-tender texture.
- 4Use a Refined Oil: Stick to oils with a high smoke point like avocado, grapeseed, or peanut oil. Olive oil or butter will burn at the high temperatures required for stir-frying.
Adapt it for your goals.
Protein Swap
Substitute chicken with thinly sliced beef (flank or sirloin), shrimp, or firm tofu for a different protein profile.
Vegetable MedleyVegetable Medley
Experiment with other quick-cooking vegetables like snap peas, mushrooms, baby corn, or water chestnuts to vary texture and flavor.
Spicy KickSpicy Kick
Add a pinch of red pepper flakes or a dash of sriracha to the sauce for a fiery twist.
Why this is on our healthy list.
Excellent Source of Lean Protein
Chicken breast provides high-quality protein essential for muscle repair, growth, and overall satiety, without excessive saturated fat.
Packed with Nutrients
The diverse array of vegetables like broccoli, bell peppers, and carrots supply a wealth of vitamins (C, A, K), minerals, and dietary fiber, supporting immune function and digestion.
Antioxidant Power
Ginger, garlic, and colorful vegetables are loaded with antioxidants that help combat oxidative stress and reduce inflammation in the body.
Frequently asked questions
No, olive oil has a low smoke point and will burn and impart an unpleasant flavor at the high temperatures required for stir-frying. Stick to refined oils like avocado, grapeseed, or peanut oil.
