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Tasty Low-Fat Quick and Easy Stir Fry: Taking your Chicken and Veggies for a Wok

Updated on August 8, 2013
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Taking Your Chicken and Veggies for a Wok

Everyone loves a good stir fry. There are so many amazing recipes out there for stir fry dishes. Meat, chicken, pork, vegetables, and tofu are all but a few choices and combinations on an endless list of stir fry cuisine.

There are many who may feel intimidated in cooking a delicious stir fry and just don't have a clue on what to get or what cooking apparatus to use. Well fear not! Stir fry is as easy as drinking water and with a little direction and the right ingredients, you can have a delicious stir fry dish served up for your family in no time.

Why I Enjoy This Stir Fry

I enjoy cooking this recipe for chicken stir-fry because of the nutrional value I receive from each of the ingredients that are used. This stir fry is a low-calorie meal that supplies you with essential vitamins and nutrients such as vitamins A and C, fiber and protein.

What's in it for me?

It's always a good thing to know the nutritional value of the foods we eat. The more we know and understand our foods, the better we feel when we combine them together.

Source

Boneless chicken breasts:

  • Low in Calories (per ounce)
  • Low in fat (per ounce)
  • No carbohydrates
  • Very high in protien

Source

Chinese Cabbage:

  • Chinese cabbage has anti-inflammatory properties
  • It is an excellent source of folic acid
  • Low in calories and low in sodium
  • High in vitamin A and a good source of potassium

Source

Mushrooms/raw (button):

  • Low in saturated fat & low in sodium
  • No Cholesterol
  • High in dietary fiber and iron
  • Very high in niacin and pantothenic acid
  • Very high in phosphorus and potassium
  • Very high in riboflavin, selenium, and thiamin
  • High in vitamin B6, vitamin C, and zinc

Source

Yellow Squash (crooked-neck squash):

  • No saturate fat
  • No Cholesterol
  • Very high in dietary fiber
  • Very high in vitamin A
  • Very high in vitamin C

Source

Brown Onion:

  • Very low in saturated fat
  • No cholesterol
  • Very high in dietary fiber
  • High in potassium
  • High in vitamin B6
  • High in vitamin C

Preparation and Cooking Time

  • Prep time: 30 min
  • Cook time: 30 min
  • Ready in: 1 hour
  • Yields: Serves 6 people (approximately 1-1/2 cups each)

How would you rate this recipe?

5 stars from 1 rating of Quick and Easy Stir Fry with Chicken and Veggies

*TIP

One of the things I like to do when I cook with many ingredients, is to have all my ingredients prepared and set aside before I do any mixing, heating or baking. This prevents any delay in adding the ingredients at the appropriate time and also from your dish from burning or settling.

When cooking with vegetables, be sure to wash (rinse) them thoroughly before cutting and/or cooking. You don't want to leave any soil remains, bugs or produce spray on your vegetables.

Click thumbnail to view full-size
Low Sodium Soy Sauce & Oyster Sauce4 Boneless Chicken Breasts1 Head of Chinese CabbageYellow Squash, Onion, and Mushrooms are sliced and set aside
Low Sodium Soy Sauce & Oyster Sauce
Low Sodium Soy Sauce & Oyster Sauce | Source
4 Boneless Chicken Breasts
4 Boneless Chicken Breasts | Source
1 Head of Chinese Cabbage
1 Head of Chinese Cabbage | Source
Yellow Squash, Onion, and Mushrooms are sliced and set aside
Yellow Squash, Onion, and Mushrooms are sliced and set aside | Source

Ingredients

  • 4 chicken breasts, boneless
  • 1 Chinese cabbage head, chopped
  • 2 yellow squash, half slices
  • 1 extra large brown onion, chopped
  • 1 tray whole mushrooms, sliced
  • 3 tablespoons oyster sauce
  • 3 tablespoons soy sauce
  • dash Salt
  • 1 tablespoon black pepper
  • 2 tablespoons olive oil, Extra virgin or light
Click thumbnail to view full-size
1) Add Olive Oil to Wok and Heat2) Add Chicken to Hot Oil3) Add Chopped Onion4) Add Yellow Squash and Mushrooms5) Add Soy Sauce (Shoyu) and Oyster Sauce6) Add Chinese Cabbage Ta Da! Delicious Chicken Stir Fry
1) Add Olive Oil to Wok and Heat
1) Add Olive Oil to Wok and Heat | Source
2) Add Chicken to Hot Oil
2) Add Chicken to Hot Oil | Source
3) Add Chopped Onion
3) Add Chopped Onion | Source
4) Add Yellow Squash and Mushrooms
4) Add Yellow Squash and Mushrooms | Source
5) Add Soy Sauce (Shoyu) and Oyster Sauce
5) Add Soy Sauce (Shoyu) and Oyster Sauce | Source
6) Add Chinese Cabbage
6) Add Chinese Cabbage | Source
Ta Da! Delicious Chicken Stir Fry
Ta Da! Delicious Chicken Stir Fry | Source

Chicken and Veggie Stir Fry

Nutrition Facts
Serving size: 1-1/2 cups
Calories 210
Calories from Fat63
% Daily Value *
Fat 7 g11%
Carbohydrates 10 g3%
Protein 23 g46%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
  1. Take 4 boneless chicken strips and cut into small bite size pieces. Salt and pepper the chicken lightly. Place in a bowl and set aside.
  2. Slice Yellow Squash (or more commonly known as: hook-necked squash.)Cut slices in half. Place in bowl and set aside.
  3. Chop brown onion and place in bowl. Set aside.
  4. Take a full large tray of whole mushrooms and slice each mushroom with at least 4 slices. Place back into tray and set aside.
  5. Take the chinese cabbage and slice in 1 inch slices starting at the top of the head all the way to the base. After you have slice the entire cabbage, chop the slices in opposite direction. Place in large colandar (strainer) and rinse the cabbage thoroughly.
  6. Heat 2 tablespoons of olive oil over med-high heat. Add lightly seasoned chicken and stir until chicken is almost cooked through. (Approximately 5 minutes) You don't want to over cook the chicken as you still need to add the veggies. The chicken will continue to cook after the veggies are added.
  7. Once the sides of the chicken have begun to turn white, add the onion. Cook until the onion begins to soften. (approximately 3-5 minutes)
  8. Add the yellow squash and the mushrooms. Continue to cook over med-high heat stirring frequently. As the squash and mushrooms begin to soften, add soy sauce and oyster sauce. Stir and continue to cook for approximately 5 minutes.
  9. Add all of the cabbage at once, carefully folding it into the mixture allowing the heat and steam to cook the leaves. Conintue to cook for about 10 minutes stirring occassionally.
  10. Stir fry is finished when all the veggies are soft and simmering. Serve with rice of your choice. It is also just as delicious and filling without the rice.
Source
Elizabeth Rayen
Elizabeth Rayen | Source

About the Author

Lisa has directed and acted in musical theatre for nearly 30 years. Her musical upbringing allowed her to pursue her career in teaching and directing and continues to direct shows today. As the owner of 2 online Home Décor sites, Lisa’s passion for Rustic Living all begins with her love for the home, outdoors, and her many hobbies. Lisa loves to laugh, and she share’s that love through her comedic hubs centered on her MOM. Lisa’s passions include writing, directing, acting, photography, singing, cooking, crafts, gardening, and home improvement, including decorating. Lisa also writes under her penned name, Elizabeth Rayen.

Comments: Delicious Stir Fry- Taking Your Chicken and Veggies for a Wok

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    • RealHousewife profile image

      Kelly Umphenour 4 years ago from St. Louis, MO

      Sounds great! I even have a Wok - rarely get a recipe to try in it so I'll be glad to get to try a new one! Up and everything;)

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      Thanks Kelly! I pretty much wok everything. I love my wok. Try the recipe... I think you'll really like it! :)

    • profile image

      sacramentobbroker 4 years ago

      LOVE THE PICTURE! Starting to polish my wok. Great hub worth voting up. Thank you for sharing.

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      Thankyou sacramentobroker! I love creating headers,etc. Like writing, the possibilities are endless. Happy to know you are conditioning your wok as well! :)

    • tammyswallow profile image

      Tammy 4 years ago from North Carolina

      Outstanding hub! It is gawwwwgeous... I LOVE stir fry and make it often. I haven't tried it with cabbage. That could be interesting. I love fried cabbage with bacon so this could be yummy. Wonderful!

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      Thank you so much my sweet Tammy! So good to see you! I use both regular cabbage and Chinese Cabbage.. both are really tasty. The Chinese cabbage is my favorite. It also cooks down faster. Now, I have never had fried cabbage with bacon.. itsounds very yummy as well.. think I will have to try that. Do you add onion to it as well?

    • dinkan53 profile image

      dinkan53 4 years ago from India

      Excellent job. I like your way of presentation, as most of the articles we could only see the recipe. You added the nutritional value of the main ingredients too. Rated as interesting!

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      Thank you so much dinkan53. Cooking and baking is a passion and I love creating and making it as easy as possible to follow. :)

    • billybuc profile image

      Bill Holland 4 years ago from Olympia, WA

      The title was clever enough for me to pay a visit; little did I know that the recipe would sound delicious. Great job; best of luck in the contest.

    • sholland10 profile image

      Susan Holland 4 years ago from Southwest Missouri

      This looks delicious! I love the way your picture has the wok with the veggies and chicken on leashes! Stir fry is one of my favorites, and I love new recipes.

      Votes and shared!

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      Thank you so much billybuc! That means a great deal to me :)

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      Thank you Susan! It was a lot of fun creating it. I'm with you, stir fry is one of my favorites as well. So easy, quick and filling! Thank you so much for the votes and shares! :)

    • Anamika S profile image

      Anamika S 4 years ago from Mumbai - Maharashtra, India

      This recipe sounds interesting and yummy. Hub voted up and shared on FB.

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      Thank you Anamika. It is really yummy. Hopefully you will give it a try! :)

    • Dr Pooja profile image

      Dr Pooja 4 years ago

      On a weight control diet I definitely would try your recipe as stir fry is better than deep fry.

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      Actually, this recipe is delicious whether or not you are watching your weight. It's filled with essential vitamins, tasty, and very filling. Add some rice to the meal and you're good to go! Thanks for stopping by Dr. Pooja. :)

    • Nell Rose profile image

      Nell Rose 4 years ago from England

      This is great, I also like the tips too, I do forget to get the ingredients out and prepared before I cook, then I end up rushing around trying to get it all cooked at the right times! lol! voted up! cheers nell

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      LOL Nell! I used to do that all the time... then I got smart and now I realize that the prep time plus the cook time is a lot less by doing so.

      Thanks for the compliment and the votes! :)

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      This can also be made with leftover turkey as well.

    • barbergirl28 profile image

      Stacy Harris 4 years ago from Hemet, Ca

      I am very sad reading this recipe... unfortunatly our wok got lost in the move... that being said.. this might be a good motivator to get a new Wok!

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      Awwweeee.. my poor little Hemet sister! you Definately need a new wok! I cook just about everything with my wok. (HUGS)

    • missolive profile image

      Marisa Hammond Olivares 4 years ago from Texas

      Wok Wok! Wonderful! :) Chicken and veggies are my favorite when it comes to creating a stir fry. So delicious! Your step by step instructions, pictures and health benefits of each food are very helpful. Congratulations, you have made me VERY hungry and now I know what I want for lunch. YUM!

      tweeted and pinned

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      lol.... My little olive.. I'm so happy I made you hungry! This is a really yummy recipe! I make it all the time because it is so quick and easy and tastes wonderful! Thanks for a wonderful comment!

    • carol7777 profile image

      carol stanley 4 years ago from Arizona

      I am going to take my veggies and chicken for a wok..Very clever way to doing stirfry. Love the easy instructions and creative method of presentation. Voted UP

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      LOL... That's terrific Carol! I'm taking mine for a wok tonight! Thanks for the wonderful comment! :)

    • RealHousewife profile image

      Kelly Umphenour 4 years ago from St. Louis, MO

      How bout...you come over here and just make me some now?! Sounds great to me!

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      lol.. you got it Kelly!.. but only if you have some of those pastry doughnut thingies waiting for me for dessert! :\

    • teaches12345 profile image

      Dianna Mendez 4 years ago

      I don't have a wok.. Have to get one now! Very well presented and a tasty recipe idea.

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      Thank you teaches! I hope you do get a wok. I cook just about everything in mine! They are the best to cook with! :)

    • profile image

      AudraLeigh 4 years ago

      This is the Lisa I love! I am hungry now! I am always in search for new Chicken recipes! I love how you talked about nutrition here too! I am going to put this on pinterest so I have it when I make it for my family and Micah :)

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      I adore you my little Audra! You will love this recipe.. I fix it all the time! I just know your family will enjoy it as well! So good to see you. :)

    • beingwell profile image

      beingwell 4 years ago from Bangkok

      Voted up and shared! I enjoyed the cute photos you have here...hihihihi! And yeah, I do enjoy stir-fry dishes, too. They're very easy to do; and chicken with veggies are very quick to cook, as well!

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      Thank you so much beingwell! (Love that name) I enjoy creating my own graphics. You are so right, veggies are very easy to cook. Thank you for the visit and the vote up! Have a great day!

    • vibesites profile image

      vibesites 4 years ago from United States

      Nice pun for a title "...for a wok". Stir-frying is one of my favorite food preparations -- very easy to do and I'm guaranteed of healthy dishes from stir-frying. Voted up and useful. :)

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      Thank you vibesites! I am with you.. I use my wok for just about everything. I love "wok-ing" Thank you for the vote up! ♥

    • alocsin profile image

      alocsin 4 years ago from Orange County, CA

      My partner creates stir fry by cooking the veggies in a no-stick pan. This avoids the health problems of oil. Voting this Up and Interesting.

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      That's a real healthy alternative for cutting the oil completely out. I have used cooking sprays as well when I have those who can't have too much fat in their diet. Very good suggestion alocsin!! Thank you ♥

    • DDE profile image

      Devika Primić 4 years ago from Dubrovnik, Croatia

      Sounds another awesome style of cooking and you are so good at it too. Cooking with the many different ways and ingredients, thanks for this recipe.

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      Thank you so much DDE. You are so kind to leave such a wonderful comment. ♥ I'm very pleased you like the recipe!

    • Mekenzie profile image

      Susan Ream 4 years ago from Michigan

      Hey Lisa, this recipe has my tastebuds dancing. I've never used Oyster sauce but I think I'll invest for this.

      Thanks!

      Mekenzie

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      Ooohhh Mekenzie.. you will love it! Let me know what you think after you try it out! ♥

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