Teriyaki Chicken Stir Fry with Vegetables
Chicken Stir Fry with Vegetables
Chicken Stir Fry with Vegetables
Stir Fry is one of my favorite meals on the planet. I've been making this recipe for years and have adjusted it to make it my own. I prepare this chicken and vegetable recipe at least once a week and never tire of it. The best thing about cooking stir fry is that it's delicious as well as healthy. I serve my stir fry with white rice or noodles on the side. I hope you enjoy this delectable ensemble of ingredients.
Health Benefits of Vegetables
Eating vegetables provides health benefits – people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.
Nutrients
- Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, and/or cholesterol.)
- Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
- Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
- Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
- Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
- Vitamin A keeps eyes and skin healthy and helps to protect against infections.
- Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.
Health benefits
- Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
- Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
- Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
- Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
- Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake. Source: choosemyplate.gov
Chicken Stir Fry with Vegetables
Cook Time for Chicken Stir Fry with Vegetables
Prep time: 30 min
Cook time: 30 min
Ready in: 1 hour
Yields: Serves 4-6 people
Chicken Stir Fry with Vegetables
Are you a fan of stir frying
Directions for Rice and Teriyaki Chicken Stir Fry
- Set burner to medium- medium-high. Bring 1 tablespoon margarine or butter and 2 cups water or chicken broth to a boil. Measure 1 cup white or brown rice and add to boiling water or broth. Turn burner down to simmer and cover with lid. Cook rice for 15 to 20 minutes and set aside. In a second pan, par-boil baby carrots until soft; set aside.
- Thaw chicken breast's in microwave. Rinse and pat dry with paper towels. Cut chicken into chunks or slices; set aside.
- Put olive or vegetable oil into wok and set on medium-high. Add chicken and Teriyaki sauce (to taste) and cook until juices run clear; set aside.
- Chop onions, bell peppers, mushrooms, celery, cabbage, carrots (unless your using baby carrots), broccoli and cauliflower (unless your using packaged florets).
- Prepare packet of stir fry seasoning mix according to directions. Usually you mix the powder with water and stir. If using stir fry sauce, follow directions as to amount. I add 1/4 cup of each sauce I choose.
- Turn stove burner to medium-high. Pour sauce mix into stir fry pan and begin adding vegetables. Start with crisp vegetables first such as cabbage, followed by broccoli and cauliflower. End with softer vegetables such as mushrooms, Onions & Snap Peas. Don't forget to add can of bamboo shoots and baby corn.
- Add your prepared chicken and carrots to pan. Cook all ingredients for approximately 30 minutes (or until vegetables and chicken are soft and hot). Stir ingredients throughout cooking process for best results.
- Serve chicken stir fry with side of rice or noodles.
- Season chicken stir fry and rice with soy sauce.
- Note: You can add chicken broth to your sauce mixture to enhance flavor.
Ingredients for Rice and Stir Fry
- 2 Cups Water or Chicken Broth
- 1 Cup Rice, Brown or White
- 1 Tablespoon Butter or Margarine
- 3 Chicken Breast's, Boneless, Skinless
- 1 Packet or Bottle Stir Fry Seasoning Mix, Powder or Sauce
- 1 Large Onion, White or Yellow
- 1 Bell Pepper, Red and/or Green
- 4 Stalks Celery
- 1 Box Mushrooms, White
- 1 Small Package Baby Carrots, Par-Boiled
- 1 Package Bean Sprouts, Optional
- 1 Small Cabbage
- 1 Can Bamboo Shoots, Rinsed & Drained
- 1 Can Baby Corn, Rinsed & Drained
- 1 Bag Broccoli Florets
- 1 Bag Cauliflower Florets
- 1 Package Snap Peas or Pea Pods
- 4 Tablespoons Oil, Olive or Vegetable
- Soy Sauce, To Taste
- Teriyaki Sauce, To Taste
- Chicken Broth, To Taste
Ingredients for Rice and Chicken Stir Fry
Steps for Preparing Teriyaki Chicken Stir Fry
Teriyaki Chicken Stir Fry with Vegetables
Chicken Stir Fry with Vegetables
All good cooks have learned through experience that measurement and ingredients should be flexible. This recipe is my favorite stir fry but isn't necessarily everyone's. Give yourself the freedom to pick and choose the ingredients and sauces that work for you. Think about your favorite vegetables, sauces, and side dish; then start cooking your personal version of stir fry.
Other Recipe's by Minnetonka Twin
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A delicious hot pasta and chicken recipe. - Weight Watchers, Fat-Free Recipe for Home-Made Frenc...
Great recipe for fat-free french fries. I found this delicious recipe as a member of Weight Watcher's.
© 2016 Linda Rogers
