30 Minute Healthy Chicken fry with plenty of veggies and chicken thickly coated in homemade sweet and savory sauce.
Prep Time: quarter-hour
Cook Time: half-hour (bone in), quarter-hour (boneless)
Total Time: 1 hour
Yield: 8 servings 1x
2 lbs chicken drumsticks/ thighs or 1.25 lbs boneless pigeon breast or thighs, dig 1 inch pieces
3 lbs firm fry vegetables, chopped
3 garlic cloves, minced
1-inch ginger, peeled and minced
1/4 cup soy (I used Bragg’s liquid amino)
1 cup cold water
2 tbsp. honey or syrup
1 tbsp. rice or white vinegar
4 tbsp. cornstarch
2 scallion sprigs, chopped
1 tbsp. sesame seeds
Avocado oil, for frying
- Cut the vegetables.” Stir Fry” means to cook small pieces of food quickly on high heat and most inconstantly. So confirm vegetables are prepped before you light the stove.
- Preheat wok on medium heat and add a touch of oil. To cook bone-in chicken: Add chicken and a couple of tbsp. of water to a wok, sprinkle with a touch of salt, cover and cook for 10 minutes. Turn, cover and cook for an additional 10 minutes. To cook boneless chicken breasts or thighs: Cook uncovered for 7-10 minutes, stirring a couple of times.
- While chicken is cooking, during a medium bowl whisk together water, soy sauce, syrup, vinegar and cornstarch. Set aside.
- Remove chicken on a plate and return wok to high meat. Add a touch of oil, garlic, ginger and onion. Cook for two minutes, stirring frequently. Add vegetables and cook for an additional 3 minutes.
- Whisk sauce well (cornstarch settles fast at the bottom) and increase the wok. Stir chicken fry gently and let sauce come to a boil, then cook for a couple of minutes until it thickened. Garnish with scallion and sesame seeds.
- Serve hot over quinoa, rice, rice vermicelli or whole wheat spaghetti.
Store: Refrigerate covered for up to 24 hours.
I like the worth, look and taste of bone in chicken. you’ll use boneless. Just confine mind you’ll need less of it and it cooks much faster.
Best veggies to stir fry: bell peppers, zucchini, snow (snap) peas, carrots, onions, broccoli, cabbage, asparagus.
Use well-preheated work:
When you cook on high heat the simplest oil to use is that the oil with high smoke point. the foremost healthy one is avocado oil with smoke point of 520 degrees F. However, my favorite oil to use for stir frying is toasted vegetable oil because it’s so Asian. I do switch between both, to be honest.