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