In China, a stir-fry is made in a wok, a special type of frying pan that is well-suited to making a stir-fry, You may also see this kind of frying pan in the kitchens of Chinese restaurants, or perhaps you have one at home. If you do not have a wok, you may use any kind of skillet/frying pan.

To make this recipe, you will also need to have some stir-fry sauce on hand. We have a simple recipe for that [HERE](https://www.bmc.org/recipes/stir-fry-sauce).

This is a **framework recipe.** You can use any type of protein and vegetable you'd like.



 

    Serves: 4 servings    Total Time:  20 minutes Prep Time: 10 minutes Cook Time: 10 minutes  

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## Ingredients

[Substitution Guide](/nourishing-our-community/teaching-kitchen/substitution-guide)

 Oil - 3 Tablespoons, divided (canola, avocado, sesame, peanut, or light olive oil) Protein - 12 oz sliced chicken or firm tofu, cubed  Garlic - 3 cloves (about 1 Tablespoon, minced, or 1 teaspoon, powdered)  Ginger - 1 teaspoon, grated or ⅓ teaspoon, powdered  Vegetables - 4 cups, sliced (carrots, bell peppers, onions, zucchini, broccoli etc.) Stir\_fry\_sauce - see recipe options below  Cornstarch - 2 Tablespoons Water - 2 teaspoons 

## Instructions

Step 1

Heat 2 Tablespoons of oil in a skillet or wok over medium-high heat. Add chicken or tofu to brown it. Then remove the protein to a plate. 

Step 2

Add 1 more Tablespoon of oil to the skillet or wok. Add the garlic or ginger to sauté for 10 seconds (if using powdered garlic and ginger, add later). 

Step 3

Add slices veggies to the skillet/wok, and sauté for 1 minute until slightly softened. 

Step 4

Add ⅔ cup stir-fry sauce, and heat until simmering. 

Step 5

Add protein back into skillet. Combine cornstarch and water in a small bowl, and add the mixture to the skillet, stirring until thickened. 

Step 6

Serve over rice or noodles. 

 

### Notes

Recipe for stir-fry sauce is [HERE](https://www.bmc.org/recipes/stir-fry-sauce). Use 2/3 cups of the stir-fry sauce in this recipe.

Orange chicken style stir-fry sauce recipe [HERE. Use full recipe. ](https://www.bmc.org/recipes/stir-fry-sauce-orange-chicken-style)

Nutrition facts are based on use of skinless chicken breast for protein, and broccoli as a vegetable. Serving this over rice or pasta will change the nutrition facts. It will increase the carbohydrate content.

**Chicken with Vegetables variation**

- Oil - 2 teaspoon olive, vegetable, or avocado
- Chicken - 8 oz thighs or breast, boneless, skinless, cut into thin strips
- Onion - 1 small, chopped
- Garlic\_clove - 1 teaspoon garlic, minced
- Ginger - 1 teaspoon fresh ginger, minced
- Carrot - 1 peeled and sliced thin
- Bell\_pepper - ½ green or red pepper, julienne cut
- Broccoli\_florets - 1 cup chopped
- Broth - ½ cup chicken broth OR water, low sodium
- Cornstarch - 1 teaspoon
- Soy\_sauce - 2 teaspoons, low-sodium
- Sesame\_oil - ½ teaspoon
- Cilantro - 1 Tablespoon, chopped fresh (optional)

In step 5 above, combine chicken broth, cornstarch, soy sauce and sesame oil instead of cornstarch and water in a small bowl.

## Nutrition Information

  Calories: 295 Calories Fat: 15g Saturated Fat: 2g Carbohydrates: Net Carb: 7g Dietary Fiber: 2g Protein: 29g Sodium: 631