Healthy Chicken Stir Fry

Stir fry is a great way to get a good portion of your vegetables in one meal.  Although there are vegetables in this meal, I have found that kids will also eat it.  So if you have a picky eater that does not like their vegetables, then give this one a try.

You can also try this recipe with shrimp or steak.

If you would like to make it gluten-free, just substitute the low sodium soy sauce with a gluten-free soy sauce.

Serving Size: 6-8 people


4 boneless, skinless chicken breast

4 yellow onions, sliced

3 cloves of garlic, minced

2-4 tablespoons of  low sodium soy sauce

1 tablespoon of sugar

1 teaspoon pepper

1 head of broccoli

2 cups of mushrooms

1 carrot

1 squash or zucchini

1 can of water chestnuts

3 tablespoons of extra virgin oil

1 cup cold water or broth

2 tablespoons cornstarch


1. Cut the chicken into thin slices and place in a bowl.

2. Add the onions, garlic, soy sauce, sugar, and pepper to the chicken and mix to combine.  Set to the side.

3. Cut the broccoli, carrot, and squash into bite size pieces and slice the mushrooms.

4. Heat a couple of tablespoons of oil in a large skillet or wok.

5. Add the broccoli, carrot, squash, and mushrooms.  Stir fry for 5-10 minuets until the broccoli and carrots are tender crisp and the mushrooms and squash are soft. Remove to a bowl.

6. Put an additional tablespoon of oil into the skillet and add the chicken mixture.  Stir and cook until the chicken is not longer pink.

7. Combine the water or broth with the cornstarch.  Add the mixture to the skillet and stir until heated and thickened.

8. Add the vegetable mixture and the water chestnuts back to the skillet and heat until the broccoli is hot all the way through.

9. Serve with brown rice.

For the rice, follow the instructions on the bag.  The only variation that I make to the rice is to cook it with a low sodium vegetable or chicken stock for more flavor.

So go home, have a glass of wine, and cook this easy and delicious meal for dinner!

Leave me a comment below and let me know how it goes for you!


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