Healthy Chicken Stir Fry is a quick, colorful weeknight meal that’s full of flavor. This classic Chinese technique uses high heat and just a touch of oil to produce crisp vegetables, tender chicken and a light savory sauce — perfect for anyone watching calories or following Weight Watchers.
You get a satisfying skillet of crisp veggies, juicy chicken and a tangy sauce for just 1 Point per serving. Try it on busy weeknights when you want something fast, healthy and delicious.
Recipe Overview
- Serving Size: 250 g
- Servings: 4
- Total Time: 15 minutes
- WW Points: 1 Point per serving
Ingredients
- 2 chicken breasts, cut into cubes
- 1 tablespoon all-purpose flour (8 g)
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 cup broccoli florets (90 g)
- 1 red bell pepper, diced (1 cup, 120 g)
- 1 medium carrot, sliced (1/2 cup, 60 g)
- 1 cup baby corn (160 g)
- 1 teaspoon oil
For the sauce:
- ¼ cup chicken broth (60 ml)
- 1 tablespoon soy sauce (15 ml)
- 1 garlic clove, crushed
- 1 teaspoon freshly grated ginger (3 g)
- 1 teaspoon sesame oil (5 ml)
- 1 packet sweetener (Splenda or preferred)
- 1 teaspoon cornstarch
- Sesame seeds for garnish
Instructions
- Combine the chicken cubes with salt, pepper and the flour so each piece is lightly coated. Heat a wok or large skillet over high heat, add the oil, and when it’s very hot, place the chicken in a single layer. Stir occasionally and cook 5–6 minutes until golden and cooked through. Remove the chicken and set aside.
- In the same pan, add the carrot slices and broccoli florets and stir-fry over high heat for about 2 minutes. (If you prefer them more tender, blanch broccoli and carrots in boiling water for 3 minutes before stir-frying.) Add the diced bell pepper and baby corn and continue to stir-fry 2–3 more minutes, keeping the vegetables crisp-tender.
- Whisk together the chicken broth, soy sauce, garlic, ginger, cornstarch, sesame oil and sweetener in a small bowl. Pour the sauce over the vegetables, stir to combine, then return the chicken to the pan. Cook 1–2 minutes until the sauce thickens slightly and coats the ingredients.
- Serve immediately, sprinkled with sesame seeds.
Tips and Tricks
The key to a great stir-fry is keeping the vegetables crisp while cooking them through. Use these simple tips:
- Cook hearty veg first: Start with the firm vegetables like broccoli and carrots. Briefly blanching them for 3 minutes can help ensure tenderness without overcooking in the pan.
- Add delicate veg last: Bell peppers, bok choy, cabbage and bean sprouts go in toward the end so they stay bright and crisp.
- Use minimal sauce: Stick to about 1/4 cup chicken broth in the sauce so the dish isn’t soggy — you want a light coating, not a pool of liquid.
- Eat it fresh: This stir-fry is best served immediately. It’s designed for quick cooking and prompt serving rather than reheating for meal prep.
Related Stir-Fry Recipes
Shrimp stir fry
Beef and broccoli
Healthy Chicken Stir Fry
A healthier version of a classic Chinese takeout favorite: quick to make, full of lean protein and vibrant vegetables.
Nutrition
Serving: 261 g — Calories: 232 kcal — Carbohydrates: 7.3 g — Protein: 35 g — Fat: 5.2 g — Saturated Fat: 1 g — Cholesterol: 110 mg — Sodium: 526 mg — Potassium: 627 mg — Fiber: 1.7 g — Sugar: 2.1 g
Nutrition information is an estimate and should be used as a guideline.
Additional Info
Course: Main Course
Cuisine: Chinese