Chicken and Vegetable Stir-Fry
Chicken and Vegetable Stir-Fry is a versatile and widely beloved dish rooted in Asian cuisine, particularly Chinese cooking. It exemplifies the technique of stir-frying, where ingredients are quickly cooked over high heat while being continuously stirred, resulting in a meal that retains the vibrant colors, textures, and flavors of its components.
This recipe is a balanced, nutritious meal, offering lean protein from the chicken, an array of vitamins and minerals from the assorted vegetables, and healthy fats from the sesame oil. It's low in calories yet high in essential nutrients, making it an excellent choice for a healthy diet.
Key Ingredients:
- Chicken: Lean protein source that cooks quickly and absorbs the flavors of the marinade and sauces.
- Vegetables: A mix of colorful vegetables like bell peppers, carrots, broccoli, and onions provides a range of nutrients and adds to the dish's texture and flavor profile.
- Sauces and Seasonings: Soy sauce, oyster sauce, and hoisin sauce contribute savory and slightly sweet notes, while garlic, ginger, and green onions add aromatic and fresh flavors. Sesame oil and seeds enhance the dish with a nutty finish.
Preparation
The preparation involves marinating the chicken to infuse it with flavor and ensure tenderness. The stir-frying process is fast and efficient, making it suitable for a quick weeknight dinner. The vegetables are cooked just until tender-crisp, preserving their nutritional value and crunch.
Serving:
This stir-fry is best served immediately, over a bed of steamed rice or noodles, which soak up the flavorful sauce. It's a complete meal in itself but can be accompanied by other dishes such as egg rolls or a light soup.
Customization:
One of the strengths of this recipe is its adaptability. You can customize it with different vegetables based on seasonal availability or personal preference. The protein can also be substituted with other options like beef, shrimp, or tofu for variation.
Cultural Context:
Stir-frying is a hallmark of Chinese cuisine and has been widely adopted and adapted in many other Asian cuisines. This cooking method is praised for its ability to produce delicious, nutritious meals quickly, making it a popular choice in busy households around the world.
Overall, Chicken and Vegetable Stir-Fry is a delicious, healthy, and versatile dish that showcases the best of quick-cooking techniques while allowing for endless customization and flavor combinations.
For the Chicken Marinade:
For the Stir-Fry Sauce:
For the Stir-Fry:
Optional Garnish:
Overall, Chicken and Vegetable Stir-Fry is a delicious, healthy, and versatile dish that showcases the best of quick-cooking techniques while allowing for endless customization and flavor combinations.
Ingredients:
For the Chicken Marinade:
- 2 boneless, skinless chicken breasts, thinly sliced
- 2 tablespoons soy sauce, divided
- 1 tablespoon hoisin sauce
- 1 tablespoon cornstarch
For the Stir-Fry Sauce:
- 1 tablespoon oyster sauce (optional)
- 1 tablespoon soy sauce
For the Stir-Fry:
- 3 tablespoons vegetable oil, divided
- 1 red bell pepper, sliced
- 1 large carrot, julienned
- 1 cup broccoli florets
- 1 small yellow onion, sliced
- 2 cloves garlic, minced
- 1 teaspoon fresh ginger, minced
- 2 green onions, sliced
- 1 tablespoon sesame oil
- 1 tablespoon sesame seeds (optional)
- Cooked rice or noodles, for serving
Optional Garnish:
- Sesame seeds
- Green onions
Instructions:
- Marinate the Chicken: Thinly slice 2 boneless, skinless chicken breasts. In a bowl, combine the chicken slices with 1 tablespoon soy sauce, 1 tablespoon hoisin sauce, and 1 tablespoon cornstarch. Mix well to coat the chicken evenly. Let the chicken marinate for about 15 minutes to enhance flavor and tenderness.
- Prepare the Stir-Fry Sauce: In a small bowl, combine 1 tablespoon oyster sauce (if using) and 1 tablespoon soy sauce. Set aside for later use.
- Cook the Chicken: Heat 1 tablespoon vegetable oil in a large skillet or wok over medium-high heat. Add the marinated chicken to the skillet and stir-fry until the chicken is browned and cooked through, approximately 5-7 minutes. Remove the chicken from the skillet and set aside.
- Cook the Vegetables: In the same skillet, add the remaining 2 tablespoons vegetable oil. Add 2 cloves garlic (minced) and 1 teaspoon fresh ginger (minced). Stir-fry for about 30 seconds until fragrant. Add the sliced 1 red bell pepper, julienned 1 large carrot, 1 cup broccoli florets, and sliced 1 small yellow onion. Stir-fry the vegetables until they are tender-crisp, about 5-7 minutes.
- Combine and Finish: Return the cooked chicken to the skillet with the vegetables. Pour the prepared stir-fry sauce over the chicken and vegetables, stirring to coat everything evenly. Cook for an additional 2-3 minutes to heat through and combine the flavors. Drizzle 1 tablespoon sesame oil over the stir-fry and stir to combine. If desired, sprinkle 1 tablespoon sesame seeds over the top for added texture and flavor. Garnish with sliced 2 green onions.
- Serve: Serve the chicken and vegetable stir-fry hot over cooked rice or noodles. Enjoy your delicious, healthy, and visually appealing Chicken and Vegetable Stir-Fry!
