Garlic Chicken Stir Fry: A Flavorful and Quick Weeknight Delight

Garlic Chicken Stir Fry is a beloved dish that combines tender chicken pieces with crisp vegetables, all enveloped in a savory garlic-infused sauce. Its quick preparation time and rich flavors make it a go-to for busy weeknights. In this article, we’ll explore the ingredients, step-by-step directions, nutritional information, and tips to customize this dish to your liking.​

Ingredients

To prepare this delectable Garlic Chicken Stir Fry, you’ll need:

• Chicken: 1 pound boneless, skinless chicken breasts or thighs, cut into bite-sized pieces.​

• Vegetable Oil: 2 tablespoons for stir-frying.​

• Garlic: 6 cloves, minced.

• Fresh Ginger: 1 teaspoon, grated.​

• Green Onions: 1 bunch, chopped.​

• Salt: 1 teaspoon.​

• Onions: 2 medium, thinly sliced.​

• Cabbage: 1 cup, thinly sliced.​

• Red Bell Pepper: 1, thinly sliced.​

• Sugar Snap Peas: 2 cups.

• Chicken Broth: 1 cup.​

• Soy Sauce: 2 tablespoons.​

• White Sugar: 2 tablespoons.​

• Cornstarch: 2 tablespoons.​

Note: For a heartier meal, consider serving over steamed white, jasmine, or basmati rice.

Directions

1. Prepare the Chicken: Season the chicken pieces with salt.​

2. Stir-Fry Aromatics: Heat 2 tablespoons of vegetable oil in a wok or large skillet over medium-high heat. Once the oil is hot, add 2 cloves of minced garlic, grated ginger, and chopped green onions. Stir-fry until the onions become translucent, approximately 2 minutes.​

3. Cook the Chicken: Add the seasoned chicken to the wok. Stir-fry until the chicken turns opaque and is no longer pink in the center, about 3 minutes.​

4. Add Vegetables: Introduce the sliced onions, cabbage, red bell pepper, and sugar snap peas to the wok. Pour in ½ cup of chicken broth, cover, and let the vegetables steam for a few minutes until they are tender-crisp.

5. Prepare the Sauce: In a small bowl, combine the remaining ½ cup of chicken broth, soy sauce, white sugar, and cornstarch. Stir until the cornstarch is fully dissolved.​

6. Combine and Thicken: Pour the sauce mixture into the wok with the chicken and vegetables. Stir continuously until the sauce thickens and evenly coats all ingredients. This should take about 1-2 minutes.​

7. Serve: Remove from heat and serve immediately over your choice of steamed rice.​

Nutritional Information

Per serving (excluding rice):

• Calories: Approximately 337 kcal.​

• Total Fat: 9g.​

• Saturated Fat: 2g.​

• Cholesterol: 67mg.​

• Sodium: 1364mg.​

• Total Carbohydrates: 32g.​

• Dietary Fiber: 6g.​

• Sugars: 12g.​

• Protein: 32g.​

Note: Nutritional values are approximate and can vary based on ingredient substitutions and serving sizes.​

Serving Size

This recipe yields 4 servings.​

Preparation and Cooking Time

• Prep Time: Approximately 25 minutes.​

• Cook Time: Approximately 6 minutes.​

• Marinate Time: 30 minutes (if opting to marinate the chicken for enhanced flavor).​

• Total Time: Approximately 1 hour 1 minute.​

Tips for the Perfect Garlic Chicken Stir Fry

• Ingredient Preparation: Have all ingredients chopped and measured before starting. Stir-frying is a quick process, and having everything ready ensures a smooth cooking experience.​

• High Heat Cooking: Use high heat to achieve a quick sear on the chicken and to keep the vegetables crisp.​

• Avoid Overcrowding: Cook the chicken in batches if necessary to avoid steaming and ensure proper browning.​

• Sauce Consistency: If the sauce becomes too thick, add a little more chicken broth to reach your desired consistency.​

Variations and Substitutions

• Spicy Garlic Chicken Stir Fry: Add 1-2 teaspoons of chili flakes or a drizzle of sriracha sauce to the stir-fry sauce for an extra kick.​

• Vegetarian Option: Substitute chicken with firm tofu. Press the tofu to remove excess moisture, cut into cubes, and stir-fry until golden brown.​

• Low-Carb Version: Serve the stir-fry over cauliflower rice or zucchini noodles instead of traditional rice to reduce carbohydrate intake.​

Serving Suggestions

A fresh cucumber and carrot salad with a light soy-ginger dressing can complement the richness of the stir-fry, providing a refreshing contrast. For additional variety, consider serving with a side of miso soup or a small bowl of kimchi to add depth to your meal. Another great accompaniment is a simple egg drop soup, which is light yet satisfying.

Health Benefits of Garlic Chicken Stir Fry

Garlic Chicken Stir Fry isn’t just a flavorful dish—it also offers a variety of health benefits. The combination of lean protein, fresh vegetables, and aromatic garlic makes this meal both nutritious and satisfying. Chicken is an excellent source of high-quality protein, which is essential for muscle growth, repair, and overall body function. It’s also low in fat, especially when using skinless chicken breast, making it a heart-healthy choice.

Garlic, the star ingredient, is well-known for its medicinal properties. It contains allicin, a compound that has been linked to numerous health benefits, including improved immune function, reduced blood pressure, and anti-inflammatory effects. Regular consumption of garlic can also contribute to better heart health by helping to lower cholesterol levels.

The variety of vegetables in this stir-fry adds essential vitamins, minerals, and fiber to the dish. Bell peppers are high in vitamin C, which supports immune health and skin repair. Cabbage is rich in antioxidants and fiber, promoting gut health and digestion. Sugar snap peas provide a boost of vitamin A and folate, which are beneficial for vision and cell function. Since stir-frying preserves most of the nutrients in vegetables, this cooking method ensures you get the maximum health benefits from your ingredients.

Using minimal oil and a light, flavorful sauce also keeps the dish lower in calories compared to deep-fried or heavily sauced alternatives. To make the meal even healthier, you can reduce the sodium content by using low-sodium soy sauce or coconut aminos. Adding whole-grain brown rice or quinoa as a side can further enhance the meal’s nutritional value by providing additional fiber and slow-digesting carbohydrates.

How to Make Garlic Chicken Stir Fry a Family Favorite

One of the best things about Garlic Chicken Stir Fry is its adaptability, making it easy to tailor the dish to your family’s preferences. If you’re cooking for kids or picky eaters, consider adjusting the spice level and incorporating their favorite vegetables. Carrots, broccoli, and baby corn are great additions that add a touch of natural sweetness to the dish.

For families who enjoy bold flavors, experimenting with different sauces can bring variety to your stir-fry routine. A splash of sesame oil at the end of cooking enhances the dish with a rich, nutty aroma. If you love sweet and savory combinations, adding a teaspoon of honey or hoisin sauce can create a slightly sweeter profile. For those who prefer a bit of heat, a drizzle of sriracha or a sprinkle of red pepper flakes will add a spicy kick.

Another way to make this dish a family staple is by involving everyone in the cooking process. Kids can help wash and chop vegetables (with supervision), while older family members can prepare the sauce. Cooking together not only makes mealtime more interactive but also encourages healthier eating habits.

Since stir-fry is a quick-cooking meal, it’s perfect for busy weeknights when time is limited. You can even prepare extra servings to pack for lunches the next day. With its vibrant colors, delicious flavors, and nutritious ingredients, Garlic Chicken Stir Fry is sure to become a household favorite that everyone will ask for again and again.

Storage and Meal Prep

Garlic Chicken Stir Fry is an excellent dish for meal prepping because it stores well and maintains its flavor when reheated. To store leftovers, allow the stir-fry to cool completely before transferring it to an airtight container. Refrigerate for up to four days. If freezing, portion the stir-fry into freezer-safe containers and store for up to three months. When ready to eat, thaw overnight in the refrigerator before reheating. To reheat, use a skillet over medium heat to warm the dish evenly while preserving the texture of the vegetables. You can also use a microwave, though the vegetables may soften more than desired.

For meal prepping, cook a larger batch and divide it into individual portions along with pre-cooked rice. Store them in meal prep containers for easy grab-and-go lunches or quick dinners throughout the week. To keep the meal fresh, store the sauce separately and mix it in only when reheating. This ensures the stir-fry remains vibrant and not overly soaked in sauce.

Frequently Asked Questions

Can I use pre-cooked chicken for this recipe?
Yes, you can use leftover or rotisserie chicken. Simply shred or cut it into bite-sized pieces and add it to the wok after the vegetables have softened, just before adding the sauce. Since pre-cooked chicken is already done, you only need to heat it through.

What other vegetables can I use in this stir-fry?
You can mix and match vegetables based on what you have available. Some excellent options include broccoli, baby corn, mushrooms, zucchini, water chestnuts, and bok choy. These ingredients enhance the flavor and texture of the stir-fry, making it even more delicious.

Is this recipe gluten-free?
The recipe can easily be made gluten-free by using tamari or coconut aminos instead of soy sauce. Also, ensure that your chicken broth and cornstarch are gluten-free, as some brands may contain additives that include gluten.

Can I make this stir-fry ahead of time?
Yes! You can prep all the ingredients ahead of time, including slicing the vegetables and marinating the chicken, to save time. When ready to cook, simply heat the wok and follow the cooking steps as outlined. This makes it an excellent choice for busy weeknights.

Final Thoughts

Garlic Chicken Stir Fry is a delicious, versatile dish that is perfect for any occasion. With its savory garlic sauce, tender chicken, and crisp vegetables, this stir-fry is both satisfying and nutritious. It is quick to prepare, making it ideal for busy households or anyone looking for a healthier homemade alternative to takeout. Whether you’re making it for a weeknight dinner, meal prep, or entertaining guests, this dish is sure to impress with its vibrant flavors and wholesome ingredients.

Now that you have the perfect Garlic Chicken Stir Fry recipe, it’s time to grab your ingredients and start cooking! Let us know how it turned out in the comments, and don’t forget to share your favorite stir-fry variations. Enjoy your flavorful and easy-to-make meal!

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