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healthy chicken stir fry in black cast iron skillet

Healthy Chicken Stir Fry

This Healthy Chicken Stir Fry can be your next go-to meal for busy weeknights.  It's done in 30 minutes and in ONE pan for a flavorful and nutritious meal. It's made with juicy seared chicken thighs, crisp sugar snap peas, sweet carrots, caramelized onions in a simple homemade teriyaki sauce.

Course Main Course
Cuisine Asian
Keyword 30 minute meal, stir fry sauce, teriyaki chicken
Prep Time 5 minutes
Cook Time 30 minutes
Servings 4 people
Calories 243 kcal
Author Cree

Ingredients

  • 1.5 lbs skinless boneless chicken thighs
  • 1/2 tbsp kosher salt more or less to taste
  • 2 tsp pepper
  • 1 large carrot cut into matchsticks
  • sugar snap peas remove string
  • red onion sliced
  • lime juice juice of half a lime SAVE other half for sauce

Teriyaki Sauce

  • 1/2 cup coco aminos or soy sauce
  • 1/2 cup water
  • juice of half a lime
  • 1 clove fresh garlic 1 large garlic clove minced or 2 medium cloves
  • fresh ginger minced

Slurry

  • 3 tsp arrow root or constarch
  • 3 tsp water

Instructions

  1. Combine ingredients for teriyaki sauce. Set aside for flavors to develop.

  2. Wash vegetables: remove outer skin of carrots and discard. Cut carrots into matchsticks. Remove string from sugar snap peas. Slice onions. Blanch carrots and sugar snap peas in boiling water for 2 minutes. Remove and submerge in ice bath to stop cooking process.

  3. Wash and pat dry chicken with paper towels. Using kitchen shears or sharp knife cut chicken thighs into medium sized chunks or slice into strips. Season with salt and pepper.

  4. Add grapeseed oil or extra virgin olive oil in skillet over medium high heat and begin searing the chicken. Sear chicken in batches to create a nice brown outer crust. After all the chicken has been seared, remove from skillet and place on a clean plate.

  5. Add a little oil to the skillet if necessary and saute onions for about 30 seconds, pour in sauce and begin stirring while scraping the brown bits from the skillet, add chicken and begin to simmer until chicken is thoughly cooked, remove vegetables from the ice bath and add to skillet, give a big stir. To thicken the sauce add slurry until you reach your desired consistency.

Recipe Notes

If using firm vegetables such as broccoli, carrots, sugar snap peas or green beans, I would suggest blanching in boiling water for a couple of minutes, then submerging in an ice bath.

I like this process as it minimizes the loss of nutrients due to its short cooking time, and it enhances the color of the vegetables keeping it nice, vibrant, and crisp. Therefore, when you add these types of vegetables to your stir fry after blanching it makes the cooking time shorter.

Feel free to use chicken breast although I prefer the flavor and juiciness of chicken thighs.

If on the Whole30

  • Use coco aminos and not soy sauce (coco aminos is a soy sauce substitute)
  • Use arrow root instead of corn starch as a thickener
  • Do not use any sweeteners
Nutrition Facts
Healthy Chicken Stir Fry
Amount Per Serving
Calories 243 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 2g13%
Cholesterol 162mg54%
Sodium 1716mg75%
Potassium 488mg14%
Carbohydrates 9g3%
Fiber 1g4%
Sugar 1g1%
Protein 33g66%
Vitamin A 3048IU61%
Vitamin C 1mg1%
Calcium 26mg3%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.