Healthy Stir Fry Recipes - iFoodReal.com

150 Healthy Dinner Ideas

Olena Osipov — Fri, 13 Dec 2024 18:28:18 +0000

The best collection of 150 Quick Healthy Dinner Ideas with simple ingredients and ready in 30 to 45 minutes.

If you need easy, quick healthy meals for dinner tonight that taste good and your family will actually eat, you have come to the right place!

Chicken Recipes
Healthy One Pot Meals
Healthy Pizza and Pasta
Quick Soups and Stews
Tacos and Quesadillas
Healthy, Easy Skillet Recipes
Stir Fry and Curry Recipes
Sheet Pan Meals
Quick Dinner Salads
Ground Turkey Recipes
Salmon and Seafood Recipes
More Healthy Easy Recipes to Try

Dinnertime doesn’t have to be stressful with these 150 quick healthy dinner ideas! They are perfect for busy weeknights!

I know your struggle! I don’t like “What’s for dinner?” question too. During the last 14 years of running this website, I have put a lot of effort in testing and creating weeknight dinners your family will actually want you to repeat!

Bookmark this link for “Shoot, what’s for dinner?” moments and let’s dive in!

Chicken Recipes

Baked Feta Chicken

5 from 8 votes

Baked Feta Chicken is easy chicken recipe that combines juicy chicken breasts coated in tangy feta, tomato and garlic sauce. Perfect for busy weeknights!

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Juicy Chicken Meatballs

Easy Chicken Meatballs Recipe made with 8 ingredients and baked to juicy, golden brown perfection in 30 minutes.

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Easy Oven Baked Chicken Tenders

These Baked Chicken Tenders are juicy, flavorful and healthy made with only 8 simple ingredients. Ready in under 30 minutes, they are great for lunch or dinner with any side dish!

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Chicken Alfredo Spaghetti Squash

5 from 24 votes

Chicken Alfredo Spaghetti Squash is comfort food made lighter and healthier. This dinner recipe is big on taste, but low on carbs without sacrificing flavor.

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Baked Boneless Chicken Thighs

5 from 4 votes

Baked Boneless Chicken Thighs flavorful and tender with a juicy middle. Easy to make with a 4 ingredient marinade, and ready in 30 minutes!

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Zucchini Lasagna Rolls Recipe

5 from 3 votes

Healthy Zucchini Lasagna Rolls made with 7 simple ingredients including creamy ricotta cheese and garden zucchini.

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Baked Chicken Breast

5 from 364 votes

This Baked Chicken Breast recipe is juicy, tender and ready with 5 minutes of prep. Perfect for meal prep or quick and easy dinner!

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Oven Baked Chicken Thighs

5 from 38 votes

Oven Baked Chicken Thighs recipe packs in garlic flavor, crispy skin and tender, juicy middle! They are ready in just 30 minutes.

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Ground Chicken Burgers

5 from 56 votes

Juicy, moist and flavorful Ground Chicken Burgers with chicken breast just like my Ukrainian grandma used to make.

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Healthy Chicken Nuggets

5 from 3 votes

Healthy Chicken Nuggets are made with 8 simple ingredients, coated in delicious breading and are baked instead of fried.

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Baked Honey Garlic Chicken

5 from 47 votes

Baked Honey Garlic Chicken Breast is made with a sweet and tangy honey garlic sauce. It's a restaurant quality easy Asian inspired dinner!

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Chicken and Tomato Recipe

5 from 83 votes

This Chicken Tomato Recipe combines combines tender chicken breast with sauteed juicy tomatoes, garlic, and herbs. Ready in 30 minutes!

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Lemon Garlic Chicken Recipe

5 from 4 votes

Lemon Garlic Chicken with tender, juicy chicken topped with a creamy lemon garlic sauce and completely ready in 35 minutes!

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Healthy Chicken Lettuce Wraps

5 from 26 votes

Healthy Chicken Lettuce Wraps are 30 minute low carb appetizer or lighter main dish. Serve healthy lettuce wraps alone or over a bed of rice or cauliflower rice.

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Healthy Orange Chicken

5 from 4 votes

Healthy Orange Chicken is loaded with classic flavors of sweet and sticky orange sauce, easy to make and comes together in 30 minutes!

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Lemon Pepper Chicken Recipe

5 from 1 vote

Lemon Pepper Chicken Recipe made with juicy chicken coated in a rich, buttery sauce with a refreshing burst of lemon. Ready in 35 minutes!

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Lemon Chicken and Asparagus Recipe

5 from 4 votes

Creamy Lemon Chicken and Asparagus is 30 minute one pan meal! Juicy chicken, tender asparagus in creamy lemon sauce for easy weeknight meal.

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Healthy One Pot Meals

These one pot meals prove that healthy dinner can be flavorful without washing 3 pots!

With one pan cooking it’s important to figure out the right combination of foods, so pasta doesn’t get mushy or meat not fully cooked.

I own two 6 quart Lodge dutch ovens and they are worth every penny! They last forever, are affordable and cook food evenly and very-very nicely. A must for a healthy cook!

Healthy Hamburger Helper

5 from 4 votes

Healthy Hamburger Helper made in one pot, with 6 simple ingredients and ready in 25 minutes. Creamy, nostalgia-packed dinner made healthier!

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Deconstructed Stuffed Peppers Skillet

5 from 2 votes

Deconstructed Stuffed Peppers Skillet is a one pot meal, ready in 30 minutes and made with only 5 ingredients. It has all the traditional stuffed pepper flavors in fraction of the time!

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One Pot Pad Thai

5 from 5 votes

One Pot Pad Thai is a quick 30 minute meal with chicken, veggies, rice noodles, and the best sauce. It has 36 grams of protein!

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Chicken Pasta Primavera

5 from 2 votes

Chicken Pasta Primavera is a 30 minute, one pot meal in rich creamy sauce, with 43 grams of protein that your family will love!

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One Pot Lemon Chicken Orzo

5 from 2 votes

Easy One Pot Lemon Chicken Orzo with juicy chicken, creamy orzo, and sneaked in vegetables ready in 35 minutes!

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Easy Spaghetti Recipe

5 from 93 votes

10 minute Easy Spaghetti Recipe with tomato sauce, garlic, oregano and Parmesan. It's quick and simple recipe for spaghetti everyone loves!

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Healthy Mac and Cheese Recipe

5 from 202 votes

Easy Healthy Mac and Cheese Recipe swaps out copious amounts of heavy dairy for lightened up options. It's easy to make in 15 minutes in one pot.

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One Pot Spaghetti Recipe

4 from 3 votes

One Pot Spaghetti is quick, easy, and on your table in 30ish minutes. Amazing flavor and minimal cleanup, perfect for a busy weeknight meal!

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Chicken Quinoa Chili

5 from 7 votes

Chicken Quinoa Chili with beans, bell peppers, juicy chicken, savory spices, and an extra boost of protein. Just add your favorite toppings!

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One Pot Zucchini Ricotta Pasta with Bacon

5 from 6 votes

Creamy Zucchini Ricotta Pasta is the perfect summer mix of garden veggies, rich cheese, bacon, and fresh herbs. Easy one pot meal!

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Ground Turkey and Broccoli Pasta Recipe

5 from 198 votes

One pot Ground Turkey and Broccoli Pasta made with turkey, broccoli, tomatoes and Parmesan cheese. A healthy dinner ready in 30 minutes!

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Healthy Pizza and Pasta

Healthy Chicken Alfredo

5 from 23 votes

Healthy Chicken Alfredo is creamy and rich with just a fraction of the calories and fat in restaurant's version. Ready in 30 minutes!

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Chicken Spinach Pasta

5 from 4 votes

Creamy Chicken Spinach Pasta made with tender chicken, pasta, pesto and baby spinach! A flavorful and comforting dinner ready in 30 minutes.

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Cottage Cheese Pizza Crust

5 from 10 votes

This 3 ingredient Cottage Cheese Pizza Crust is so easy, tastes like real thin crust pizza and contains 11 grams of protein per 2 slices!

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Healthy Tuscan Chicken Pasta

5 from 35 votes

This healthy Tuscan Chicken Pasta recipe is creamy, cheesy, and garlicky one pot meal that's packed with Italian flavors.

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Cottage Cheese Pasta

5 from 7 votes

Creamy Cottage Cheese Pasta is quick, easy, and secretly healthy. Made with 5 simple ingredients and ready in 15 minutes.

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Caprese Pasta

5 from 1 vote

15 minute Caprese Pasta with fresh tomatoes, mozzarella, and basil, coated in a simple olive oil dressing. Easy vegetarian weeknight meal!

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Lemon Chicken Pasta Recipe

5 from 4 votes

Creamy Lemon Chicken Pasta Recipe with tender, juicy chicken breast, pasta and light, flavorful lemon garlic sauce.

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Mongolian Ground Beef Noodles

5 from 2 votes

Mongolian Ground Beef Noodles are a quick, protein-packed skillet meal that's full of flavor, super versatile, and ready in just 30 minutes!

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Healthy Pesto Pasta Recipe

5 from 69 votes

Healthy Pesto Pasta recipe is simple to prepare in just over 30 minutes and is bursting with flavor from pesto, sun-dried tomatoes, broccoli and Parmesan cheese.

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Garlic Shrimp Spaghetti Recipe

5 from 6 votes

Creamy Shrimp Spaghetti in less than 30 minutes! This rich, decadent shrimp pasta dish is perfect for busy weeknight or a dinner party.

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Cottage Cheese Mac and Cheese

5 from 1 vote

High protein Cottage Cheese Mac and Cheese is rich and creamy with 23 grams of protein and ready in 25 minutes. A family favorite in no time!

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Greek Yogurt Pizza Dough

5 from 4 votes

Greek Yogurt Pizza Dough is made with 4 ingredients and packs 5 grams of protein per slice. No yeast, no waiting and no resting the dough!

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Cottage Cheese Alfredo

This Cottage Cheese Alfredo is made with 10 ingredients, ready in 15 minutes, and packs 24 grams of protein with no heavy cream.

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Quick Soups and Stews

Healthy White Chicken Chili

5 from 214 votes

Healthy White Chicken Chili recipe with chicken, white beans, corn, cumin, and yogurt. Ready in 30 minutes on the stovetop, slow cooker or Instant Pot!

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Marry Me Chicken Soup

5 from 4 votes

Marry Me Chicken Soup is a creamy, one pot meal with 41 grams of protein and all the sun-dried tomato, Parmesan, and herb flavors you love from the viral classic!

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Creamy Chicken Enchilada Soup

5 from 1 vote

This creamy Chicken Enchilada Soup is a quick weeknight dinner loaded with flavor. Each bowl has 24 grams of protein, which is more than the carbs!

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Healthy Broccoli Cheddar Soup

5 from 14 votes

Healthy Broccoli Cheddar Soup is thick and creamy without heavy cream or flour. Loaded with vegetables and ready in 30 minutes.

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Broccoli Feta Soup

5 from 5 votes

Comforting 30 minute Broccoli Feta Soup combines fresh broccoli and hearty rice with onion, garlic, dill, and salty feta. Perfect for chilly days!

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Chicken Stew

5 from 27 votes

This quick and easy one pot Chicken Stew is made with chicken, potatoes, and carrots simmered in a deliciously seasoned broth and garnished with fresh herbs.

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Bean and Mushroom Soup

5 from 21 votes

Meat-free Mushroom Bean Soup is hearty, healthy and packed with flavor. You can make it on the stove, in a slow cooker or in an Instant Pot.

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Buffalo Chicken Chili

5 from 47 votes

Creamy and lighter Buffalo Chicken Chili made in Instant Pot, slow cooker or on the stove. Packed with flavor, adjustable heat and crumbled blue cheese.

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Turkey Taco Soup

5 from 52 votes

Stovetop or slow cooker Turkey Taco Soup with ground turkey, beans, corn, and a perfectly seasoned broth. Hearty and filling 30 minute soup.

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Ground Turkey Stew

5 from 36 votes

Mediterranean Ground Turkey Stew with cannellini beans, kale, olives and fresh herbs in a savory tomato broth. Delicious light stew!

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Chicken Noodle Vegetable Soup

5 from 12 votes

This Chicken Noodle Vegetable Soup is pure comfort food made from scratch in 40 minutes. It is perfect on a cold winter night or year round because it's so delicious!

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Chicken Vegetable Soup Recipe

5 from 1 vote

Chicken Vegetable Soup Recipe with chunky vegetables, tender chicken and thick, rich broth. It's the chicken soup that eats like a meal!

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Thai Chicken Butternut Squash Soup

5 from 24 votes

Delicious Thai Chicken Butternut Squash Soup is loaded with tender chicken and Thai flavors. It's creamy and velvety yet dairy free!

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Vegetarian Pasta Fagioli

5 from 22 votes

This Vegetarian Pasta Fagioli is thick and hearty Italian pasta and bean soup with tender veggies. This classic stew is super easy to make with pantry staples in about 40 minutes!

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Tacos and Quesadillas

Who doesn’t love anything tacos and quesadillas?! This type of quick healthy dinner is always a hit with kids and adults alike.

Healthy meals that are loaded with veggies, protein and then wrapped in whole wheat or corn tortillas is a win in this mom’s book. Using brown rice adds complex carbs and using low sodium canned goods makes these dinners super fast.

Crispy Baked Tacos

5 from 1 vote

Crispy Baked Tacos with seasoned ground beef, refried beans, and melty cheese are an easy, mess-free dinner or party snack!

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Instant Pot Chicken Tacos

5 from 31 votes

Make chicken tacos in Instant Pot in 30 minutes! Juicy, tender and flavorful Instant Pot Shredded Chicken Tacos with only 3 ingredients!

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Chicken Tostadas

5 from 60 votes

Healthy 20 minute Chicken Tostadas with crispy baked tortilla shells topped with shredded chicken, black beans, avocado and crumbled cheese.

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15 Minute Easy Shrimp Tacos Recipe

5 from 161 votes

This 15 Minute Shrimp Tacos Recipe with slaw and spicy juicy shrimp, wrapped in warm corn tortilla has the best taste and texture.

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Bang Bang Shrimp Tacos

5 from 5 votes

Bang Bang Shrimp Tacos are creamy, sweet, spicy, and healthier than the Bonefish grill classic. You will have this 30 minute meal on repeat!

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Best Fish Tacos Recipe

5 from 44 votes

The Best Fish Tacos Recipe with crispy battered fish, diced avocado, crunchy cabbage, and delicious, easy fish taco sauce. I promise, these fish tacos are better than any food truck!

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Vegetarian Quesadillas

5 from 46 votes

Easy and 100% customizable Vegetarian Quesadillas with black beans, veggies, a healthy amount of cheese and whole wheat tortilla.

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Ground Chicken Tacos

5 from 37 votes

The best Ground Chicken Tacos with juicy, flavorful taco meat and toppings cooked in one skillet, in 30 minutes. Perfect for busy weeknights!

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Ground Turkey Tacos

5 from 11 votes

These Ground Turkey Tacos are saucy, flavorful and oh so easy in 30 minutes. Even if you are more of a ground beef tacos family, everyone will ask you to make this ground turkey taco recipe again and again!

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Buffalo Chicken Tacos

5 from 15 votes

Easy Buffalo Chicken Tacos filled with spicy chicken, veggies, and homemade blue cheese dressing. Healthy and ready in 30 minutes!

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Chicken Quesadilla Recipe

5 from 13 votes

Chicken Quesadillas with 7 simple ingredients, stuffed with super easy filling into a tortilla of your choice, then baked until cheesy and crispy!

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Ground Beef Tacos

5 from 2 votes

These Ground Beef Tacos are made with perfectly seasoned meat in a crunchy corn shell and topped with all the fixings. Ready in only 20 minutes this taco beef recipe is great for a simple and delicious dinner any day of the week.

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Chicken Street Tacos

5 from 11 votes

Chicken Street Tacos with juicy chicken breasts coated in flavorful chicken marinade, grilled and served with your favorite toppings.

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Healthy, Easy Skillet Recipes

Skillets make the best healthy dinners! You throw everything together and adjust the taste as you go.

They are so hard to screw up and are great for beginner cooks. And I also love that many can be made low carb and high in protein but can be served with a grain as well.

Tex Mex Chicken and Zucchini Recipe

5 from 525 votes

One pan 30 minute Tex Mex Chicken and Zucchini Recipe with black beans, corn, tomatoes and melted cheese on top.

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Basil Cashew Chicken

5 from 4 votes

Basil Cashew Chicken is an easy, healthy 30 minute dinner with veggies, chicken and nuts in a savory-sweet sauce. It has 32 grams of protein!

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Chicken Enchilada Skillet

5 from 2 votes

Chicken Enchilada Skillet is a 30 minute meal with veggies, beans, chicken, bold enchilada flavor, and 39 grams of protein. Everything cooks in one skillet!

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Pesto Chicken and Vegetables Skillet

5 from 3 votes

This Pesto Chicken and Vegetables Skillet is a delicious 30 minute dinner, perfect for meal prep and packed with 34 grams of protein!

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Cilantro Lime Chicken Rice Skillet

5 from 1 vote

Cilantro Lime Chicken Rice Skillet is a 30ish minute, one pan meal with tender chicken, fresh cilantro, and lime. Perfect for busy weeknights!

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One Pan Mexican Chicken and Rice

5 from 32 votes

One Pan Mexican Chicken and Rice is easy skillet dinner made with pantry staples. Rice and chicken breasts are simmered in salsa broth, then finished with gooey cheese and served with avocado.

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Taco Skillet

5 from 24 votes

Taco Skillet is everything you love about tacos in one pan. Easy, quick and healthy Mexican food you can make exactly the way your family likes it.

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Low Carb Ground Turkey and Zucchini Skillet

5 from 113 votes

One pan low carb Ground Turkey and Zucchini Skillet with tomatoes and pesto ready in 30 minutes!

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Healthy Zucchini Pizza Skillet

5 from 2 votes

This 30 minute Zucchini Pizza Skillet with ground turkey and melty cheese is a crustless, to-die-for skillet meal that packs 30 grams of protein!

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Chicken and Mushrooms Recipe

5 from 6 votes

This Chicken and Mushrooms Recipe is a 30 minute dinner recipe that is easy, low carb and flavorful. Serve on its own or with your favorite side dish!

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Teriyaki Chicken and Cauliflower Recipe

5 from 34 votes

This Teriyaki Chicken and Cauliflower Recipe combines tender chicken, crispy cauliflower, and sweet and sticky teriyaki sauce.

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Caprese Chicken with Zucchini and Tomatoes Skillet

5 from 49 votes

Caprese Chicken Zucchini Skillet Recipe cooked in fresh tomato sauce, with melted fresh mozzarella cheese on top and garnished with basil.

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Tex Mex Sweet Potato Skillet

5 from 82 votes

Quick and easy Sweet Potato Skillet recipe loaded with seasoned potatoes, beans, peppers, and corn, finished with melted cheese and fresh lime juice.

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Mediterranean Chicken Skillet

5 from 6 votes

Easy Mediterranean Chicken skillet ready in under 40 minutes for the perfect weeknight dinner!

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Chicken Quinoa Skillet

5 from 31 votes

This Chicken Quinoa Skillet combines tender chicken, fresh garden vegetables and nutrient-dense quinoa for a healthy dinner.

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Ground Turkey and Potato Skillet with Broccoli

5 from 26 votes

This healthy Ground Turkey and Potato Skillet with broccoli makes for a nutritious, delicious, and nourishing one pan meal in around 40 minutes. It's gluten free, high fiber, high protein, and easy to make!

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Stir Fry and Curry Recipes

I don’t know about you but our family loves curry and stir fry. They make for perfect healthy dinner because they are usually loaded with crisp veggies which makes them super wholesome. Especially, when you make a homemade stir fry sauce to cook it in!

You can eat stir fry on its own for a low carb meal or with a side dish that is full of complex carbohydrates. Quick easy healthy meals are possible!

Beef Stir Fry Recipe

5 from 53 votes

This Beef Stir Fry Recipe is loaded with juicy beef and crispy vegetables coated in easy stir fry sauce. 30 minute restaurant-quality dinner!

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Chicken Cabbage Stir Fry

Chicken Cabbage Stir Fry is easy, healthy 30 minute meal with 28 grams of protein. It's made with simple ingredients but big on flavor!

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Sausage Stir Fry

5 from 2 votes

30 Minute Sausage Stir Fry tossed with egg noodles, crispy vegetables, sausage rounds and easy sauce. Perfect for weeknight dinners!

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Peanut Chicken Soba Noodles Stir Fry Recipe

5 from 23 votes

Chicken Soba Noodles Stir Fry drenched in a savory peanut sauce and loaded with colorful veggies. 30 minute meal perfect for weeknights!

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Broccoli Mushroom Stir Fry

5 from 17 votes

Broccoli Mushroom Stir Fry is vegan and healthy stir fry recipe with portobello mushrooms, peas, walnuts and brown rice. It's easy, filling, and drenched in flavor.

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Chicken Asparagus Stir Fry

5 from 5 votes

Chicken Asparagus Stir Fry with juicy chicken, tender asparagus, and coated in a savory sauce. It's ready in 25 minutes!

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Yellow Chicken Curry

5 from 73 votes

Flavorful 30 minute Yellow Chicken Curry with tender chicken simmered in a robust sauce with coconut milk, yellow curry powder, and aromatics.

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Chicken and Broccoli Stir Fry Recipe

5 from 6 votes

Chicken and Broccoli Stir Fry Recipe ready in 30 minutes with lean chicken breast, crispy tender broccoli, and sweet tangy stir fry sauce!

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Healthy Chicken Stir Fry

5 from 51 votes

Healthy Chicken Stir Fry Recipe loaded with veggies and chicken coated in easy homemade stir fry sauce. 30 minute meal everyone will love!

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Buckwheat Stir Fry

5 from 21 votes

Buckwheat Stir Fry recipe is loaded with vegetables, and ready in 30ish minutes for a gluten free, nutrient and protein dense easy dinner!

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Thai Chicken Curry with Coconut Milk

5 from 48 votes

Enjoy this creamy, rich, and aromatic Thai Chicken Curry recipe at home with just one pan, simple ingredients, and in under 30 minutes.

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Healthy Shrimp and Vegetable Stir Fry

5 from 28 votes

This Shrimp and Vegetable Stir Fry is easy, healthy, low carb, and combines your choice of mixed vegetables with a simple, aromatic honey garlic stir fry sauce!

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Salmon Stir Fry

5 from 42 votes

This 20 minute Salmon Stir Fry is a healthy, low carb dinner made with chunks of juicy salmon, crisp green beans, and earthy mushrooms coated in flavours such as lemon, garlic, ginger, and soy sauce!

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Healthy Beef and Broccoli

5 from 25 votes

Easy to make Healthy Beef and Broccoli stir-fry is veggie packed with tender slices of beef then coated in a low sodium, low sugar flavorful sticky sauce. Your favorite Asian takeout now made healthier at home!

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Korean Ground Beef and Rice Bowls

5 from 88 votes

Korean Ground Beef and Rice Bowls is a healthy ground beef recipe full of vegetables and Asian flavored sauce, ready in 30 minutes.

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Sheet Pan Meals

Sheet Pan Chicken and Veggies

5 from 5 votes

Sheet Pan Chicken and Veggies is healthy weeknight dinner that's perfect for meal prep! Made in one pan for easy clean up, in 45 minutes.

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Sheet Pan Steak Fajitas

5 from 16 votes

Sheet Pan Steak Fajitas with tender slices of beef, onions, bell peppers, and a simple seasoning for a quick, easy, family approved dinner!

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One Pan Salmon and Veggies

5 from 4 votes

One pan salmon and veggies coated in honey garlic sauce, then baked in a sheet pan for 30 minutes for a healthy easy dinner.

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One Pan Chicken and Potatoes

5 from 38 votes

Easy to make One Pan Chicken and Potatoes with tomatoes, garlic, and oregano and ready in 35 minutes.

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Spatchcock Chicken

Juicy Spatchcock Chicken, golden potatoes and tender carrots are seasoned with flavorful spices and roast together in a one pan meal! Easy, delicious dinner!

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Roasted Chicken Thighs and Potatoes

5 from 58 votes

Roasted Chicken Thighs and Potatoes tossed with simple spices, garlic and oil. Then baked until chicken is juicy with crispy skin and onions are roasted.

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Sweet Potato and Eggs

5 from 12 votes

Sweet Potato and Eggs is easy and delicious breakfast baked in one pan.

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Quick Dinner Salads

These salad recipes contain protein, complex carbohydrates and healthy fats to qualify as a complete meal. Or you can add some easy protein like rotisserie chicken or canned tuna and a side of brown rice or quinoa to some.

Jennifer Aniston Salad

5 from 5 votes

Jennifer Aniston Salad is fresh, vibrant, and delicious! It's easy to make in one bowl, packed with protein, and perfect for meal prep.

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Healthy Cobb Salad with Chicken

4 from 6 votes

Healthy Cobb Salad loaded with lean chicken breast, fresh greens, salty blue cheese, crispy bacon and a healthy ranch dressing.

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Canned Salmon Salad

5 from 29 votes

Healthy, easy, nutrient dense Canned Salmon Salad is creamy, crunchy, and packed with flavor. Perfect for lunch and ready in 10 minutes!

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Easy Mediterranean Chickpea Salad Recipe

5 from 17 votes

Easy Mediterranean Chickpea Salad Recipe with juicy vegetables, crumbled feta, herbs and lemon vinaigrette. It's hearty, healthy and filling!

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Avocado Tuna Salad

5 from 5 votes

Creamy Avocado Tuna Salad with no mayo! This healthy 15 minute salad is great for a quick lunch and doesn't turn brown for days!

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BBQ Chicken Salad

5 from 1 vote

BBQ Chicken Salad recipe is loaded with flavor & crunch! Juicy BBQ chicken and creamy ranch tie together vegetables for perfect summer meal.

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Thai Chicken Salad Recipe

5 from 18 votes

This 15 minute Thai Chicken Salad recipe is bright and full of flavor with a creamy dressing and lots of fresh, crunchy veggies.

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Chickpea Tuna Salad Recipe

5 from 3 votes

This Chickpea Tuna Salad Recipe is loaded with hearty chickpeas and tender tuna mixed in a creamy dressing. A nourishing lunch in 15 minutes!

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Cottage Cheese Egg Salad

5 from 6 votes

Creamy Cottage Cheese Egg Salad without mayo or yogurt, ready in 30 minutes, and packed with 11 grams of protein. Perfect for sandwiches or dipping!

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Curry Chicken Salad Recipe

5 from 3 votes

Healthy Curry Chicken Salad with yogurt, a bit of mayo, & savory curry powder. This 20-minute salad is perfect for quick dinner or meal prep.

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Avocado Chicken Salad

5 from 5 votes

Avocado Chicken Salad with crisp red onion, sweet corn, and drizzled with a tangy lime dressing. Ready in 15 minutes!

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Chicken Egg Salad

5 from 2 votes

Easy Chicken Egg Salad with creamy avocado and crispy bacon. This high protein salad is perfect for a healthy lunch, snack, or picnic.

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Mediterranean Pasta Salad Recipe

5 from 2 votes

Mediterranean Pasta Salad Recipe is full of tender pasta, juicy veggies, briny olives and crumbled feta. Easy, 30 minute side dish for your next picnic, potluck, or BBQ.

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Mexican Tuna Salad Recipe

5 from 9 votes

Mexican Tuna Salad Recipe with black beans, corn, crunchy vegetables and creamy spicy dressing. Perfect for meal prep and is to-die-for!

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Easy White Bean Salad

5 from 8 votes

Easy White Bean Salad with olive oil, vinegar, garlic, herbs and red onion. Add fresh crunchy veggies and this recipe is ready in only 15 minutes for any occasion!

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Easy Healthy Taco Salad with Ground Turkey

5 from 9 votes

Healthy Taco Salad with ground turkey, veggies, greens, cheese, and one simple ingredient that replaces unhealthy bottled dressing.

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Ground Turkey Recipes

It is true that turkey can be dry. But rest assured, I have included only the juiciest dinner recipes for your pack of ground turkey.

It can be an acquired taste but mixing this lean poultry with vegetables and simple spices, is a great way to introduce your taste buds to it!

For more turkey inspiration, feel free to browse our collection of 45 ground turkey recipes.

Healthy Turkey Meatballs

5 from 49 votes

These Healthy Turkey Meatballs are lighter without the breadcrumbs, yet moist and made with 8 simple ingredients.

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Turkey Burger Recipe

5 from 123 votes

Juicy, flavorful and healthy Turkey Burger Recipe made with 5 simple ingredients and ready in 15 minutes. Pan fry, grill or bake.

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Asian Turkey Lettuce Wraps

5 from 2 votes

Healthy Asian Turkey Lettuce Wraps with crunchy veggies and homemade sauce in 30 minutes. Perfect for meal prep, appetizer or main dish!

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Greek Turkey Burgers

5 from 3 votes

These healthy Greek Turkey Burgers are juicy, packed with flavor and protein, and ready in just 30 minutes! Enjoy them in a bowl or in a bun.

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Spinach Feta Turkey Burgers

5 from 3 votes

These Spinach Feta Turkey Burgers are made with 7 simple ingredients, juicy and super flavorful. Perfect alternative to beef burgers!

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Sweet and Sour Meatballs

Sweet and Sour Meatballs with ground turkey, peppers, and juicy pineapple chunks in a tangy sauce ready in just 45 minutes with one skillet!

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Thai Meatballs

5 from 63 votes

These Thai Meatballs are made with ground turkey and full of garlic, ginger and curry flavors. They are made in one skillet, in 45 minutes.

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Egg Roll in a Bowl

5 from 8 votes

Turkey Egg Roll in a Bowl with a burst of protein, crispy vegetables and so much flavor. Ready in just 15 minutes using only one pan!

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Mexican Meatballs

5 from 19 votes

Juicy baked Mexican Meatballs are made with ground turkey and Tex Mex spices. Albondigas are easy to make in three simple steps and can be served as a healthy appetizer, in soup or as part of a main!

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Turkey Sliders

5 from 3 votes

Turkey Sliders with bacon, cheese and traditional fixings, everyone will love wrapped in lettuce mini burgers! Easy, juicy, low carb and flavourful.

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Salmon and Seafood Recipes

Salmon is a treat because of its price but is a part of our healthy eating lifestyle because it contains healthy fats. These seafood recipes are ready in under 30 minutes and are an excellent choice for easy healthy dinner!

Serve them with whole grains and a side of veggies instead of salad for a change!

Hot Honey Salmon Bites

Hot Honey Salmon Bites are baked pieces of salmon coated in sweet and spicy honey. Ready in 25 minutes, it's a great high protein weeknight dinner or an appetizer.

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Shrimp Egg Roll in a Bowl

5 from 3 votes

Shrimp Egg Roll in a Bowl is a 15 minute healthy dinner with juicy shrimp and crunchy vegetables sauteed together in a single skillet.

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Healthy Tuna Melt

5 from 9 votes

Healthy Tuna Melt recipe with canned tuna, a bit of cream cheese and no mayo, served on a slice of whole grain bread. Easy 10 minute lunch or dinner!

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Baked Salmon in Foil

5 from 14 votes

Baked Salmon in Foil with 10 minutes of prep comes out juicy and flaky with finger licking garlic butter and fresh herb seasoning. It is the most impressive baked salmon recipe I ever made!

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Air Fryer Salmon and Brussels Sprouts

5 from 6 votes

Delicious Air Fryer Salmon and Brussel Sprouts in 20 minutes! Perfectly cooked salmon is tender and flaky in the middle with crisp edges and when paired with nutritious veggies it's a quick, simple high-protein, low carb meal.

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Baked Teriyaki Salmon

5 from 13 votes

Flavorful Baked Teriyaki Salmon is glazed with a healthy homemade teriyaki sauce then oven baked in 30 minutes to flaky perfection.

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Broiled Thai Sweet Chili Salmon

5 from 39 votes

Thai Salmon with easy homemade Thai sweet chili sauce cooked until caramelized on top and juicy inside. The best salmon recipe ever!

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Lemon Butter Baked Cod

5 from 3 votes

This Lemon Butter Baked Cod is made with simple and flavorful ingredients. You'll love the fresh taste of parsley and lemon on top of buttery flaky cod fillets.

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Honey Garlic Salmon Recipe

5 from 61 votes

Honey Garlic Salmon is the best salmon recipe for busy weeknights! This 20 minute dinner comes together in one pan with simple ingredients and is crazy good!

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Shrimp Tostadas

5 from 3 votes

Easy Shrimp Tostadas made with juicy shrimp on a crispy tostada shell. Top with black beans, guacamole salsa, and crumbled cheese for this Mexican dinner idea!

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More Healthy Easy Recipes to Try

The post 150 Healthy Dinner Ideas appeared first on iFoodReal.com.

Easy Beef Stir Fry Recipe

Olena Osipov — Mon, 04 Nov 2024 19:58:52 +0000

This easy Beef Stir Fry Recipe is loaded with juicy beef and crispy vegetables coated in easy stir fry sauce. A restaurant-quality dinner ready in 30 minutes!

Other stir fry recipes we keep in regular rotation are these Korean ground beef and rice, healthy beef and broccoli and sausage stir fry.

Why You’ll Love This Recipe
Ingredients for Beef Stir Fry
How to Make Beef Stir Fry
Tips for Best Results
Variations
Serving Ideas
How to Store and Reheat
FAQs
More Stir Fry Recipes to Try
Beef Stir Fry Recipe Recipe

Why You’ll Love This Recipe

Restaurant quality meal: This beef stir fry recipe is Chinese inspired take out right at home!
Healthier: You’re able to control the amount of sugar and sodium and avoid the MSG. High protein recipe that comes together in 30 minutes.
Delicious: Thinly sliced pieces of tender juicy beef and crisp veggies are tossed around in a sweet and savory teriyaki sauce.

Love Stir Fry?

So do we and our readers! Be sure to check out Mongolian ground beef noodles, healthy chicken stir fry and chicken cabbage stir fry.

Ingredients for Beef Stir Fry

Beef steak: Sirloin steak, ribeye steak, tri-tip, tenderloin, flank steak, or shoulder steak can be used. Make sure to thinly slice against the grain.
Vegetables: Sliced red bell pepper and yellow bell pepper, brown mushrooms, broccoli, and white onion.
Beef stir fry sauce: Soy sauce or Bragg’s liquid aminos, beef broth or water, then maple syrup, honey or brown sugar. Cornstarch.
Minced garlic and ginger: If you don’t have any fresh ginger, you can substitute it with 1 teaspoon of dried ginger instead. Or just omit.
Oil for frying: The best oil to use is the oil with a high smoke point. The healthiest choice is avocado oil with a smoke point of 520 degrees F. You can also use toasted sesame oil to give it an awesome Asian flare!
Garnishes: Sesame seeds for an added earthy, nutty crunch. But it also looks pretty!

Stir Fry Sauce Tip

It is not the end of the world if you replace maple syrup or honey with brown sugar if that’s all you have on hand. I prefer sugar to honey in beef and broccoli recipe because it makes crispy beef extra saucy, almost like deep fried.

How to Make Beef Stir Fry

Here is a quick overview how to make it. There is a full recipe card below.

To get a good sear on beef and veggies, I recommend to use a large non-stick skillet. I find a wok does not sear food well on a residential stove but rather steams it. But use what you are used to!

Prep: Chop the veggies and beef, whisk together ingredients for the stir fry sauce.
Stir fry beef in batches: Preheat your pan until very hot and add add half of the beef. Cook uncovered until nicely browned on all sides. Transfer to a bowl and repeat with remaining meat.
Stir fry the mushrooms: Return the skillet to high heat and add the mushrooms. Cook until brown. Mushrooms produce a lot of water, so cooking them on their own will help avoid the other veggies getting mushy. Transfer to a plate and set aside.
Stir fry peppers and onions: Cook bell peppers and onions, stirring a couple of times. The residual brown bits from the beef, as well as the high heat, will help give the veggies a bit of a char.

Add the stir fry sauce: Give mixture a good stir, pour into the skillet, mix and let the sauce come to a boil. Cook until thickened, stirring a few times.
Combine and garnish: Grab all of your cooked ingredients and add them back into the skillet. Stir everything together gently. Turn off the heat, garnish with sesame seeds and serve it nice and hot!

Tips for Best Results

This recipe is super easy but there are a few things you can do to get the best beef stir fry ever!

Be ready: “Stir fry” means to cook small pieces of food quickly on high heat while stirring constantly. So make sure all ingredients are prepped before you light the stove.
Avoid mushy veggies: Add stir fry sauce before vegetables look cooked so they stay crispy.
Cornstarch settles: Whisk sauce once again before adding it to the wok to blend the cornstarch that has settled.
Best veggies for stir fry: You want veggies that will cook quickly when sliced thin. Bell peppers, zucchini, snow peas, sugar snap peas, carrots, and broccoli are great. You could also try cabbage, asparagus, mushrooms, bok choy, water chestnuts, and garlic. Check out this awesome guide to Asian vegetables.
Dark colored sauce: If you would like dark stir fry sauce, use brown sugar.

Variations

Frozen veggies: You can use a frozen veggie mix or the package labeled “stir fry blend” vegetables. I always use one for Instant Pot stir fry. Just cook until veggies are heated through and to your preferred doneness. Keep in mind frozen veggies are already somewhat “cooked” by the freezing process. They also contain a bit more water, so you might need to drain the extra liquid before adding the sauce.
Additions: 3/4 cup toasted cashews, sliced almonds, or bean sprouts.
Less meat: If you’re aiming to eat less red meat, use only 1 pound of meat.
Like a little heat? Toss in some red pepper flakes. Some might even enjoy sliced jalapeno.
No soy sauce? Try using Bragg’s liquid aminos or coconut aminos. You may need to adjust the salt with coconut aminos because they tend to have less than soy sauce.

Serving Ideas

Instant Pot brown rice, Instant Pot quinoa, Instant Pot long grain white rice and brown rice vermicelli are just a few options that go well with any stir fry.

You can also serve it over whole wheat spaghetti, brown rice or quinoa.

To keep it light and low carb, serve on its own, with a small side salad like butter lettuce salad or over cauliflower rice for a low carb meal.

How to Store and Reheat

Store: Beef stir fry will keep in the fridge in an airtight container for up to 2 days. Leftovers will be just as tasty the next day.

Reheat: Simmer on the stovetop with a splash of water or broth until heated through while stirring occasionally. If you’ve packed it for lunch at work, you can also reheat it in the microwave.

FAQs

What cut of beef is best for stir fry?

Flank steak and sirloin steak are the best cuts of beef for a beef stir fry. They are more affordable and available at many grocery stores.

How do you make beef soft and tender?

Be sure to select right cut of beef and cut steak against the grain.

Can I prep this recipe ahead?

Yes. Cut and refrigerate vegetables covered for up to 2 days. Then toss them in when you’re ready. Or to speed up dinner, buy pre-cut stir fry vegetables or a bag of broccoli, cauliflower, and carrot mix.

More Stir Fry Recipes to Try

Beef Stir Fry Recipe

This Beef Stir Fry Recipe is loaded with juicy beef and crispy vegetables coated in easy stir fry sauce. 30 minute restaurant-quality dinner!

Course Dinner

Cuisine Asian

Diet Gluten Free

Prep Time 15

Cook Time 15

Total Time 30

Servings servings

Calories 293kcal

Author Olena Osipov

Equipment

Ceramic skillet

Ingredients

Beef Stir Fry Sauce:

1/4 cup soy sauce I used Bragg liquid aminos
1 1/2 cups beef broth or water
2 tbsp brown sugar, maple syrup or honey
3 tbsp cornstarch
5 garlic cloves minced
1 inch ginger minced

Beef Stir Fry:

1 1/2 lbs sirloin, ribeye, tri-tip, tenderloin, flank or shoulder steak thinly sliced
1 large white onion thinly sliced
2 large bell peppers sliced
6 oz mushrooms sliced
1 lb broccoli chopped
2 tbsp oil for frying
1 tbsp sesame seeds for garnish

US Customary – Metric

Instructions

Cut the vegetables and beef. In a small bowl, whisk together soy sauce, beef broth, brown sugar, cornstarch, garlic and ginger. Set aside.
Preheat large ceramic non-stick skillet on medium heat and add 1 tbsp of oil. Add half of beef, cook uncovered for 3-4 minutes per side or until browned, and transfer to a bowl. Repeat with remaining beef. Set aside.
Return skillet to high heat and mushrooms. Cook for 3 minutes or until browned, transfer to a plate. Set aside.
Return skillet to high heat, add remaining 1 tbsp oil, bell pepper and onions. Cook for 2-3 minutes, stirring once or twice and transfer onto a plate. Set aside.
Return skillet to medium heat, add broccoli, whisk stir fry sauce well (cornstarch settles fast at the bottom) and add to the skillet. Stir, let sauce come to a boil, then cook for a few minutes until thickened, stirring often.
Return cooked beef, mushrooms, onion and bell peppers to the skillet. Stir gently, turn off heat and garnish beef stir fry with sesame seeds.
Serve hot over Instant Pot quinoa, Instant Pot brown rice, brown rice vermicelli or whole wheat spaghetti.

Video

Notes

Store: Refrigerate covered for up to 2 days.
Reheat: By simmering stir fry on the stove with a splash of water or broth until heated through. Stir occasionally.
Be ready: “Stir fry” means to cook small pieces of food quickly on high heat and stirring constantly.
Avoid mushy veggies: Add stir fry sauce before vegetables look cooked to avoid mushy stir fry.
Cornstarch settles: Whisk sauce once again before adding to the wok to mix in settled at the bottom cornstarch.
Dried ginger: If you don’t have any fresh ginger, you can substitute it with 1 tsp of dried ginger instead. Or just omit.
Additions: Old version of recipe contained 3/4 cup toasted cashews.
If using water: You will need to add 1 more tbsp of soy sauce.

Nutrition

The post Easy Beef Stir Fry Recipe appeared first on iFoodReal.com.

Chicken Cabbage Stir Fry

Olena Osipov — Tue, 01 Oct 2024 15:42:57 +0000

Chicken Cabbage Stir Fry is a quick and healthy 30 minute meal with 28 grams of protein per serving. It’s made with simple ingredients but big on flavor!

This cabbage stir fry and chicken asparagus stir fry are other stir fry night favorites.

For this chicken cabbage stir fry recipe I wanted to keep it high in protein, loaded with veggies, and simple. Sure, you can add many more veggies and ingredients, but I like things simple.

I grew up in Ukraine eating lots of cabbage and it’s such an underrated vegetable and becomes so delish with simple sauteing.

Why You’ll Love This Recipe

Simple ingredients: Made with pantry staples and fresh produce, nothing fancy required.
Quick and flavorful: Like all stir fry recipes, chicken and cabbage stir fry cooks up fast and locks in flavor.
Packed with nutrients: An impressive healthy dinner that’s loaded with fiber, 28 grams of protein, and 24 grams of complex carbohydrates.
Perfect flavor combo: The juicy chicken, tender cabbage and veggies, and savory sauce hit all the right notes!

Ingredients for Chicken Cabbage Stir Fry

Chicken: Cubed boneless skinless chicken breasts sear quickly. You can also use chicken thighs, if you prefer.
Aromatics: Chopped onion and minced garlic cloves to add flavor and fragrance.
Bell pepper: I love red bell pepper for its sweet flavor and vibrant color. You can also use yellow or orange bell peppers.
Cabbage: I went with good old green cabbage, but feel free to use any variety or color like savoy cabbage or napa cabbage.
Avocado oil: Perfect for frying thanks to its high smoke point, plus its rich in healthy fats and nutrients!
Chicken broth: Serves as a savory base for the stir fry sauce. I always use low sodium chicken broth to keep the sodium content in check.
Soy sauce: Use whatever you have on hand, I used regular soy sauce. If using low sodium soy sauce, you will need more of it. Tamari or coconut aminos will work for gluten free version.
Brown sugar: I like the dark color it adds to the sauce. You can also use honey or maple syrup.
Toasted sesame seed oil: This oil adds a bold, authentic Asian flavor.
Cornstarch: Thickening agent needed for the sauce. You can also use arrowroot powder or tapioca flour.
Aromatics for the sauce: Minced garlic and ginger add warmth and depth. I recommend using fresh garlic for the best flavor. If you don’t have minced ginger, dried ginger works well too.
Spices: Salt and pepper to taste.
Green onion: The sprigs add zesty flavor and a pop of color.
Sesame seeds: A tiny finishing touch that brings a delightful crunch and nutty taste.

How to Make Chicken Cabbage Stir Fry

Here’s a snapshot and step-by-step photos to show just how quick and easy this weeknight favorite really is.

There is a full recipe card below.

Combine sauce ingredients: In a medium bowl, mix together the chicken broth, soy sauce, brown sugar, toasted sesame oil, cornstarch, garlic, and ginger. Give it a good whisk and set aside.
Cook the chicken: Heat a large non-stick skillet over medium-high heat and a tablespoon of oil. Toss in the chicken, sprinkle with salt and pepper, and cook for about 5-7 minutes until nicely browned. Transfer to a large plate and set aside.
Saute aromatics and peppers: Add the remaining tablespoon of oil to the skillet along with the onion, bell peppers, and garlic. Cook for 3 minutes on medium-high heat, stirring occasionally until they start to brown.
Add cabbage: Lower the heat to low-medium and add the cabbage. Stir it in, cover, and let it cook for 7 minutes, stirring occasionally. Add a splash of water halfway through to help it soften.
Combine and thicken: Add the cooked chicken to the pan, give the sauce a quick stir, and pour it in. Gently mix everything together and cook for another minute or two until the sauce thickens.

Tips for Best Results

Have all ingredients ready: Use the 15 minutes of prep time to chop and mince everything before heating your skillet, so you’re ready to cook quickly over high heat.
Make sure skillet is hot: A hot skillet is key for that perfect sear. When water droplets sizzle and evaporate, you know you’re ready to cook.
Be sure to use large enough skillet: Cabbage takes up a lot of room before it cooks down so be sure to use a skillet with tall walls, or a Dutch oven will work great too.
Cook cabbage covered: Otherwise it will burn and remain tough within the short time frame.

Variations

You can easily tailor this dish to your tastes by changing up the protein, vegetables, and sauce ingredients.

Ground chicken: Brown the ground chicken first, then follow the remaining steps. You can also use ground turkey.
Store-bought cabbage slaw: Will work great just like I use it in my turkey egg roll in a bowl. You will need 2 bags of it.
Add other vegetables: You can add carrots, shelled edamame, broccoli, snap peas, zucchini or mushrooms. Add them in with the cabbage.
Using leftover rotisserie chicken: Shred or chop your leftover rotisserie chicken and add it into the stir fry at the end.
For a spicy kick: Add a pinch of red pepper flakes while cooking for a consistent heat, or use it as a garnish for a milder kick. You can also add a drizzle of sriracha before serving.
Brown sugar replacement: I like the color brown sugar gives. In fact, I used coconut sugar. But you can totally use maple syrup, honey or your favorite sugar-free alternative.
If you don’t have toasted sesame oil: Just omit it. It’s used for its flavor and regular sesame oil will not work.

Serving Suggestion

I like carb-heavy side dishes with my chicken cabbage stir fry since it’s already loaded with veggies.

Classic Instant Pot white rice or Instant Pot brown rice soaks up the sauce perfectly. Or you could go for stir-fried egg noodles, rice noodles, or even buttered noodles for a nice filling option.

If you want to switch it up, quinoa adds a boost of protein, or cauliflower rice keeps it low carb. For something a bit more comforting, serve it with potato wedges, dumplings, soft rolls, or naan!

How to Store and Reheat

Store: Keep your leftovers in an airtight container and in the refrigerator for up to 5 days.

Freeze: I do not recommend freezing this one because the cabbage changes texture when frozen.

Reheat: Simmer the stir fry on the stove with a splash of water or broth, stirring occasionally.

More Stir Fry Recipes to Try

Chicken Cabbage Stir Fry

Chicken Cabbage Stir Fry is easy, healthy 30 minute meal with 28 grams of protein. It's made with simple ingredients but big on flavor!

Course Dinner

Cuisine Asian

Diet Gluten Free

Prep Time 15

Cook Time 15

Total Time 30

Servings servings

Calories 303kcal

Author Olena Osipov

Equipment

Ceramic skillet

Ingredients

For the Chicken:

3 large boneless skinless chicken breasts cut into 1 inch pieces
1 large onion coarsely chopped
1 large red bell pepper coarsely chopped
2 large garlic cloves minced
2 pounds green cabbage coarsely chopped
1/4 teaspoon salt
1/4 teaspoon ground black pepper
2 tablespoons avocado oil divided and for frying
2 green onion sprigs for garnish
1 tablespoon sesame seeds for garnish

For the Stir Fry Sauce:

1 cup chicken broth low sodium
3 tablespoons soy sauce
3 tablespoons brown sugar
1 tablespoon sesame seed oil toasted
2 tablespoons cornstarch
2 large garlic cloves minced
1 tablespoon ginger minced or use 2 teaspoons dried ginger

US Customary – Metric

Instructions

In a medium bowl, add chicken broth, soy sauce, brown sugar, toasted sesame seed oil, cornstarch, garlic and ginger. Whisk and set aside.
Preheat large non-stick skillet on medium-high heat and add 1 tablespoon of oil. Add chicken, sprinkle with salt and pepper, and cook for 5-7 minutes, stirring just a few times and allowing brown edges to form. Transfer to a large plate and set aside.
Return skillet to medium-high heat, add remaining 1 tablespoon of oil, onion, bell peppers and garlic. Cook for 3 minutes, stirring just a few times and allowing to brown.
Reduce heat to low-medium and add cabbage. Stir, cover and cook for 7 minutes, stirring occasionally. Add a splash of water half way to help cabbage cook.
Add previously cooked chicken, give sauce a quick stir and add to the skillet. Gently stir to combine and cook for another 1-2 minutes or until sauce has thickened.
Turn off heat and garnish with green onion and sesame seeds. Serve immediately.

Notes

Store: Refrigerate covered for up to 5 days.
Reheat: By simmering stir fry on the stove with a splash of water or broth until heated through. Stir occasionally.

Nutrition

The post Chicken Cabbage Stir Fry appeared first on iFoodReal.com.

Shrimp Egg Roll in a Bowl

Olena Osipov — Tue, 28 May 2024 08:09:00 +0000

Shrimp Egg Roll in a Bowl is a 15 minute healthy dinner with juicy shrimp and crunchy vegetables sauteed together in a single skillet.

We also love this chicken and cabbage stir fry!

Once I made my turkey egg roll in a bowl, I wanted to try it with shrimp since it’s such a quick protein to cook which makes it into a 15 minute meal! We all devoured this shrimp egg roll in a bowl and I served it with Instant Pot brown rice for my hungry boys.

If you’ve never tried egg roll bowls, you’re in for a treat! Picture biting into an egg roll, no wrapper, just the tasty, protein-packed filling!

Why You’ll Love This Recipe

Easy: Bagged coleslaw mix keeps prep super easy, and adding shrimp makes it even simpler.
Healthy: High protein, low calories, and veggies galore!
Full of flavor: You’ll keep craving the savory Asian flavors week after week.
Leftover magic: The ingredients blend overnight making it perfect for meal prep or a quick lunch.

Ingredients for Shrimp Egg Roll in a Bowl

These 10 simple ingredients infuse so much flavor into this one pot meal.

Shrimp: Use any size raw shrimp. I prefer raw shrimp because it really absorbs flavor. Keep in mind bigger shrimps will be more prominent but are more pricey.
Aromatics: Minced fresh garlic and chopped onion provide a flavorful base.
Oil: Avocado oil or olive oil for frying. Toasted sesame oil will add a delicious nutty flavor, but if it’s not toasted I wouldn’t splurge on it.
Coleslaw mix: I used 2 bags of store-bought coleslaw mix. If you have extra green cabbage lying around, this recipe is a great way to use it up! Just chop up some carrots or grab some matchstick carrots to mix in.
Edamame: Adding thawed edamame ups the protein, fiber, vitamins, and minerals while adding a fun pop of flavor and color.
Homemade Asian sauce: A delicious blend of brown sugar, soy sauce, and rice vinegar.
Green onion: My favorite stir fry garnish for fresh flavor and vibrant color.

How to Make Egg Roll in a Bowl with Shrimp

Here’s a quick overview how to make it. It’s done in 4 easy steps using one large pan. There is a full recipe card below.

Cook shrimp: Heat a large skillet on medium heat and coat with 1 tablespoon of oil. Add the shrimp and let them cook for 3-4 minutes until they turn opaque, giving them a few stirs along the way. Once done, transfer to a large bowl and set aside.
Saute aromatics: Pour in the rest of the oil along with the onion and garlic. Let them saute for 3-4 minutes, stirring occasionally.
Add cabbage and spices: Add in the coleslaw, brown sugar, soy sauce, and rice vinegar. Cook it all together for another 1-2 minutes, stirring a few times.
Add shrimp and edamame: Toss in the edamame and cooked shrimp. Keep stir frying for another 2-3 minutes, giving it a few more stirs.

Tips for Best Results

These pro tips turn this shrimp egg roll in a bowl recipe into a shrimp lover’s favorite.

Type of skillet to use: You want a wide skillet with deep edges so the ingredients can spread out evenly and cook quickly without spilling over the sides. I swear by my non-stick ceramic skillet!
Thaw and drain shrimp well: Excess moisture in the shrimp can cause them to steam rather than fry, and it will also water down the sauce.
Don’t overcook: Overcooked shrimp becomes rubbery, dry, and not very enjoyable.
Using cooked shrimp: Since the shrimp are already cooked you can cook them for less time. Saute for 2-3 minutes until they are heated through.

Variations and Substitutions

We all need that one quick recipe that fits our diet and whatever’s in the pantry. Here’s how to switch it up:

Use different protein: Use ground meat like ground chicken, beef, pork, or turkey. You could also add scrambled eggs, tofu, or tempeh for a vegetarian option.
To add more vegetables: Swap half or the full amount of coleslaw mix for broccoli slaw, mix in some frozen peas or corn, chopped mushrooms, sliced bell peppers, or zucchini.
Omit edamame: You can skip edamame altogether or swap it out with lima beans to maintain the protein content, or use frozen green beans for crunch and color.
Using regular cabbage: You’ll need about half of a medium cabbage, thinly sliced using a knife or mandoline.
Make it gluten-free: Use tamari or coconut aminos instead of soy sauce.

Serving

Egg roll in a bowl is filling and can stand alone as a meal. You can even drizzle it with sauce from bang bang shrimp tacos for an extra kick.

With serving sizes increasing in my household, I find serving it over grains is a no brainer. It’s tasty and keeps everyone full. Choose from brown rice, white rice, quinoa, and noodles, or cauliflower rice to up the volume while keeping it low carb.

If you want a little extra on the side, a simple mixed green salad or cucumber salad with a light vinegar-based dressing would be a perfect match.

How to Store and Reheat

Store: Egg roll in a bowl stores well in an airtight container and in the refrigerator for up to 3 days.

Reheat: You can reheat in the microwave for 1-1.5 minutes or quickly stir fry on the stove over high heat with a touch of oil.

FAQs

Can I freeze it?

No, do not freeze it. It’s best to cook and eat thawed shrimp right away, and the texture of the cabbage changes after thawing.

Can I make it ahead of time?

Certainly! You can prepare this dish up to 3 days in advance and store in the fridge. Just hold off on adding the green onion until you’re ready to serve.

How do I make it spicy?

Add some heat by sprinkling red pepper flakes or drizzling sriracha sauce on top. You could also add some sweet chili sauce in with the brown sugar, soy sauce, and rice vinegar.

More Shrimp Recipes to Try

More Asian Inspired Quick Dinners

Shrimp Egg Roll in a Bowl

Shrimp Egg Roll in a Bowl is a 15 minute healthy dinner with juicy shrimp and crunchy vegetables sauteed together in a single skillet.

Course Dinner

Cuisine Asian

Diet Gluten Free

Prep Time 4

Cook Time 11

Total Time 15

Servings servings

Calories 185kcal

Author Olena Osipov

Equipment

Ceramic skillet

Ingredients

1 pound raw shrimp thawed and drained
1 medium onion finely chopped
3 large garlic cloves minced
2 tablespoons oil for frying, divided
28 ounces coleslaw mix 2 bags
1 tablespoon brown sugar
1/4 cup soy sauce
1 tablespoon rice vinegar
1 cup edamame thawed
1/3 cup green onion finely chopped

US Customary – Metric

Instructions

Preheat large skillet on medium heat and swirl 1 tablespoon of oil to coat. Add shrimp and cook for 3-4 minutes or until opaque, stirring only a few times. Transfer to a large bowl and set aside.
Add remaining oil, onion and garlic. Saute for 3-4 minutes, stirring occasionally. Add coleslaw, brown sugar, soy sauce, rice vinegar and cook for 1-2 minutes, stirring a few times.
Add edamame and previously cooked shrimp. Stir fry for another 2-3 minutes, stirring a few times.
Turn off heat, garnish with green onion and serve immediately.

Video

Notes

Store: Refrigerate in an airtight container for up to 3 days. Do not freeze.
Reheat: Reheat in a microwave for 1 – 1.5 minutes or sti fry quickly on the stove on high heat with a bit of oil.

Nutrition

The post Shrimp Egg Roll in a Bowl appeared first on iFoodReal.com.

Sausage Stir Fry

Olena Osipov — Sat, 24 Feb 2024 17:22:34 +0000

30 Minute Sausage Stir Fry tossed with egg noodles, crispy vegetables, sausage rounds and easy sauce. Perfect for weeknight dinners!

We also love these Mongolian ground beef noodles!

Why You’ll Love This Recipe
Ingredients for Sausage Stir Fry
How to Make Sausage Stir Fry
What Type of Sausage Should I Use?
Tips for Best Results
Variations and Additions
What to Serve this Sausage Stir Fry with?
How to Store and Reheat Leftovers
FAQs
More Recipes with Sausage
More Stir Fry Recipes to Try
Sausage Stir Fry Recipe

I never thought to make sausage stir fry, but it’s genius! The classic combo of sausage and peppers adds a new level of flavor. Toss in some tender noodles and a delicious sauce, and it disappears in no time, everyone loved it!

With this new protein option, the possibilities for stir fry recipes have just multiplied.

Why You’ll Love This Recipe

Quick: True 30 minute meal from start to finish, including the prep.
Crowd pleasing: Everyone loves both sausage and noodles, so be sure dinner table will be quiet.
Budget friendly: Sausage is a cost effective choice of meat and you won’t need a lot. Pasta is affordable too and just use whatever vegetables you have on hand.
Delicious: This recipe is based on many of my other tried and true healthy dinner ideas. It has flavorful sauce that ties all ingredients nicely.

Ingredients for Sausage Stir Fry

At first glance, this list might seem a bit long, but this sausage stir fry recipe is made with very simple ingredients.

Sausage: You’ll need 13 ounces, or 4-5 links, of raw or fully cooked sausage sliced into rounds or pieces. I used Connie’s kitchen chicken sausage from Costco.
Onion: Slice white or red onion into strips, you can also use yellow onion in a pinch. I love the taste and aromatic touch of white onion.
Vegetables: Dice a large bell pepper, any color, along with brown mushrooms and broccoli. Don’t forget to include peeled broccoli stalks for an extra boost of nutrients and flavor.
Egg noodles: Grab an 11 ounces package of egg noodles or gluten free rice noodles. I prefer broad noodles for soaking up all the delicious flavors in the sauce.
Oil for frying: Avocado oil is the healthiest option with a high smoke point. You can also use toasted sesame oil if you want to add an Asian twist.
Stir fry sauce: We mix low sodium chicken broth, soy sauce, honey, rice vinegar, and cornstarch along with minced garlic and ginger for a sweet and savory sauce. If you don’t have honey, you can use maple syrup or brown sugar.
Optional garnish: Sprinkling in sesame seeds and green onions at the end brings in a nutty kick and a bit of crunch, and makes the dish look pretty!

How to Make Sausage Stir Fry

You’ll be excited to include sausage stir fry in your lineup of healthy dinner recipes, it’s so quick and easy!

Here’s a quick step-by-step overview, there is a full recipe card below.

Combine sauce ingredients: Mix up chicken broth, soy sauce, honey, rice vinegar, cornstarch, garlic, and ginger in a medium bowl. Whisk it all together, then set it aside.
Cook the egg noodles: Bring a large pot of salted water to a boil and cook the egg noodles for 3-4 minutes. I prefer adding the noodles when I start stir-frying the veggies so that both are ready to be combined without overcooking.
Saute sausage and onion: Heat a large non-stick skillet on medium-high heat, adding 1 tablespoon of oil for cooked sausage or none for fresh pork sausage. Cook sausage and onions for 5 minutes, stirring occasionally until brown edges form. Set aside on a plate and drain any excess fat.
Saute vegetables: Bring the skillet back to medium-high heat, add the remaining oil, bell peppers, mushrooms, and broccoli. Let them cook for 5 minutes, stirring a few times until brown edges form.
Add meat and sauce: Add sausage and onions back to the skillet then give the sauce a stir and pour it into the skillet. Give everything a stir and cook for about 3 minutes on medium heat until sauce has thickened.
Add noodles and garnishes: Drain the noodles and add them to the skillet. Turn off the heat and gently stir to blend all the ingredients. Sprinkle with green onions and sesame seeds, if you like, and serve hot.

What Type of Sausage Should I Use?

You will need 4-5 sausage links, I used just shy of 1 pound. Uncooked sausage can be found in the meat section and fully cooked sausage will be in prepared meats section. They usually all have some type of flavor and a lot of sodium so I kept that in mind when making the sauce. Your stir fry flavor will depend on it.

I first tried this stir fry with fresh honey garlic pork sausage and it was great but it was definitely more fatty and salty. Second time, I made it with fully cooked spinach and feta chicken sausage and that’s what you see here, I like it more!

Be sure to slice fully cooked sausage into rounds and allow it to sear and caramelize on each side.

With uncooked sausage you can cut with kitchen shears or remove from its casing and roll into small meatballs.

In any case, you have to be mindful of sodium content. If there is a lot of fat from the sausage, drain it, also cook time will differ.

Tips for Best Results

Here are some tips for whipping up a delicious sausage stir fry.

Have all ingredients prepped before stir frying: Prep and measure all your ingredients before turning on the heat. This dish cooks in about 15 minutes, leaving no time for chopping once your pan is hot.
Don’t overcook the veggies: These chopped stir-fry veggies cook quickly, stir them regularly and be prepared to add sausage and sauce right when the edges start to turn brown. Overcooking will cause them to lose their crisp texture.
Don’t oversalt your sauce: Keep in mind sausage is salty, and all kinds vary. If needed, add more soy sauce at the end.
Cornstarch settles: Give the sauce another whisk before adding it to the wok to blend the cornstarch that settles to the bottom of the bowl.

Variations and Additions

Here are a few ideas to personalize this chicken sausage stir fry and bring in some extra flavor and texture.

Make low carb without noodles: It will be more saucy, which is totally fine. It might be a bit saltier too, so I would use less soy sauce. Serve over shredded lettuce or cauliflower rice.
Other noodles to use: Rice noodles, soba noodles, udon noodles, or lo mein noodles would all work great. If you’re looking for gluten free options, always check the labels.
More sausage: Feel free to add more sausage for a heartier dish or switch to turkey, pork, or beef sausage. I think you should be fine with the amount of sauce there is in recipe as is.
Add crunch: Throw in some roasted cashews or peanuts, or sprinkle them on top at the end. They get a little softer and soak up the tasty sauce when tossed into the stir fry with the veggies.
Other vegetables: Snap peas, baby corn, and water chestnuts would add a refreshing, crisp texture.

What to Serve this Sausage Stir Fry with?

This chicken sausage stir fry is already a complete meal! If you omit the noodles you’ll have a perfect match for a bed of rice, I’d go for Instant Pot jasmine rice or Instant Pot basmati rice.

If you’d like to keep it low carb, pair it with cauliflower rice, a small green salad, or let it shine solo.

How to Store and Reheat Leftovers

Store: This sausage stir fry makes 6 generous servings and is a lifesaver for busy weeknights. If you end up with leftovers, simply pop them in an airtight container in the fridge and enjoy within 2 days.

To reheat, gently simmer the stir fry on the stove, adding a splash of water or any broth to keep it moist and flavorful. Just give it an occasional stir until it’s heated through and ready to enjoy.

Freeze: Do not freeze, it will turn the veggies and noodles to mush, and the sauce will separate when you thaw it. It’s best enjoyed fresh!

FAQs

Should I use a wok or a skillet?

While a wok is a classic cooking vessel, our home kitchen stoves don’t get hot enough for it. As a result, the food tends to boil more than fry due to the high walls. That’s why I opt for a regular ceramic non-stick skillet, but feel free to use a wok if you prefer.

Can I use hot dog sausages?

Technically yes. If you’re in a pinch you can use hot dog sausages but it’s not the healthiest choice.

Can I make it ahead of time?

Yes. Cut and refrigerate the vegetables and sausage separately, covered, for up to 2 days. This way, everything is prepped and ready when you need it.

More Recipes with Sausage

More Stir Fry Recipes to Try

Sausage Stir Fry

30 Minute Sausage Stir Fry tossed with egg noodles, crispy vegetables, sausage rounds and easy sauce. Perfect for weeknight dinners!

Course Dinner

Cuisine Asian

Prep Time 15

Cook Time 15

Total Time 30

Servings servings

Calories 476kcal

Author Olena Osipov

Equipment

Ceramic skillet

Ingredients

For the Stir Fry:

13 ounces raw or fully cooked sausage cut into rounds or pieces (I used fully cooked chicken sausage)
1 large bell pepper coarsely chopped
1 large white onion sliced into strips
8 ounces brown mushrooms quartered
1 large head broccoli florets and stalk (peeled), coarsely chopped
11 ounces egg noodles
3 tablespoons green onion finely chopped
1 tablespoons sesame seeds for garnish
2 tablespoons avocado oil for frying

For the Stir Fry Sauce:

1 3/4 cups chicken broth low sodium
2 tablespoons soy sauce
1 tablespoon honey maple syrup or brown sugar
1 teaspoon rice vinegar
3 tablespoons cornstarch
3 large garlic cloves minced
1 tablespoon ginger minced

US Customary – Metric

Instructions

In a medium bowl, add chicken broth, soy sauce, honey, rice vinegar, cornstarch, garlic and ginger. Whisk and set aside.
Bring large pot of water to a boil, then add a pinch of salt. Add egg noodles and cook for 3-4 minutes. I like to add noodles at same time I start to stir fry the veggies, so both are ready to be combined and aren't overcooked.
Preheat large non-stick skillet on medium-high heat and add 1 tablespoon of oil, if using cooked sausage and no oil for fresh pork sausage. Add sausage and onions, cook for 5 minutes, stirring a few times and allowing brown edges to form. Transfer to a plate and set aside, and drain fat, if any.
Return skillet to medium-high heat, add remaining 1 tablespoon of oil, bell peppers, mushrooms and broccoli. Cook for 5 minutes, stirring just a few times and allowing brown edges to form.
Add sausage and onions back to the skillet. Give sauce a good stir and add to the skillet. Stir and cook stir fry on medium heat for about 3 minutes or until sauce has thickened.
Drain the noodles and add them to a skillet. Turn off heat and gently stir to combine all ingredients. Garnish with green onion and sesame seeds, if you wish. Serve immediately.

Notes

Store: Refrigerate covered for up to 2 days.
Reheat: By simmering stir fry on the stove with a splash of water or broth until heated through. Stir occasionally.

Nutrition

The post Sausage Stir Fry appeared first on iFoodReal.com.

Peanut Chicken Soba Noodles Stir Fry

Olena Osipov — Thu, 25 Jan 2024 08:31:00 +0000

Chicken Soba Noodles Stir Fry drenched in a savory peanut sauce and loaded with colorful veggies. A flavor packed 30 minute meal perfect for hectic evenings!

We also love this chicken cabbage stir fry and healthy orange chicken!

Why You’ll Love This Recipe
Ingredients for Chicken Soba Noodles Stir Fry
How to Make Chicken Soba Noodles
Tips for Best Results
Additions and Variations
How to Store and Reheat
FAQs
More Stir Fry Recipes to Try
Peanut Chicken Soba Noodles Stir Fry Recipe Recipe

Finding a healthy dinner that’s not only quick and delicious but also gets everyone at the table excited is like striking gold, and this peanut chicken soba noodles stir fry nails it!

This dish has been a weeknight favorite for as long as I can remember, and swapping out rice for soba noodles adds a burst of rich flavor to every mouthful.

Why You’ll Love This Recipe

Reader favorite: Crowned a 5-star recipe for its simple ingredients, easy preparation, and restaurant quality taste.
Flavorful textures: Tender chicken, soft noodles, colorful veggies, a creamy sauce, and crunchy peanut topping.
Quick and easy: Chicken with soba noodles combines protein, veggies, and noodles in one, saving the hassle of making separate dishes on a busy weeknight.
Customizable: Stir fry recipes are known for their flexibility, customize with whatever veggies you have on hand!

Ingredients for Chicken Soba Noodles Stir Fry

The ingredient list for this chicken soba noodles stir fry recipe may look long, but most are kitchen staples.

Soba noodles: These Japanese noodles have a nutty taste with a hint of sweetness. You can find them in the International aisle of most grocery stores. If they’re hard to find, brown rice noodles work too.
Chicken: Thinly sliced boneless skinless chicken breasts.
Vegetables: I love the savory and sweet combo of kale and bell peppers, see other veggie options below.
Peanuts: Add crunch with unsalted roasted peanuts.
Green onion: A popular garnish for stir fries adding a mild onion flavor and crisp texture.
Red pepper flakes: Feel free to season to your liking.
Oil: For frying, I used avocado oil.
Peanut sauce: My favorite part! You’ll need soy sauce, chicken broth, honey, rice vinegar, unsalted peanut butter, toasted sesame oil, crushed garlic cloves, and cornstarch for thickening.

How to Make Chicken Soba Noodles

Get ready to dish up a plate of soba noodles with chicken in just 30 minutes!

Here’s a quick overview with photos, there is a full recipe card below.

Make the peanut sauce: Add soy sauce, chicken broth, honey, rice vinegar, peanut butter, sesame oil, garlic and cornstarch to a medium bowl, whisk and set aside.
Cook soba noodles: Boil the soba noodles in a large pot until they’re just right, about 2-3 minutes. Save a cup of that starchy water (awesome for thinning the sauce), then drain the noodles in a colander, rinse with cold water and leave to drain.
Cook chicken: Heat a non-stick wok or large deep skillet on high, coat with oil, and add chicken. After 7-8 minutes of occasional stirring when chicken is golden brown, pour in 1/3 of the sauce. Keep stirring for a minute until the sauce thickens and coats the meat. Scoop it into a bowl and set aside.
Saute bell peppers: To the same skillet, add remaining oil and bell peppers. Cook for 3-4 minutes stirring constantly until fragrant and some peppers are golden brown.

Combine: Bring the heat down to medium, toss in kale, pre-cooked soba noodles, chicken, and the rest of the sauce. Gently mix it up for about a minute, then remove from heat. The sauce thickens as it warms up, if the noodles soak up too much, throw in some reserved noodle water.
Garnish and serve: Sprinkle on some peanuts, green onions, and red pepper flakes, serve hot, and enjoy!

Tips for Best Results

Here are my tried-and-true tips for the best soba noodle stir fry with chicken!

Don’t overcook the noodles: Soba noodles cook faster than pasta and can turn mushy if overcooked. Cook for just 2-3 minutes, then drain and rinse with cold water to stop the cooking process.
Have all ingredients ready before cooking: This recipe moves quickly so prep time is key. Have your sauce, sliced protein, chopped veggies, and garnish all set to go.
Cooking chicken: Meat tastes best if browned on high heat and a bit of sauce added during the last minute. The sauce caramelizes and coats meat evenly – to-die-for sticky sweet and salty chicken!
Serve immediately: For the best texture and flavor. The noodles will be perfectly chewy, chicken and veggies at their peak – delicious!

Additions and Variations

Here are other vegetables you can add either after cooking bell peppers or at the end:

Shredded cabbage or coleslaw mix: Add at the end with kale or to replace kale. If you have extra coleslaw, try ground turkey egg roll in the bowl tomorrow!
Carrot matchsticks: If you prefer a more tender texture add them with the bell peppers. For a crisper texture, add towards the end.
Mushrooms: Choose from sliced white or brown mushrooms, shiitake mushrooms would be great too. Saute with the bell peppers, so they can release moisture and develop a savory flavor.
Broccoli or broccolini: Toss them in once the bell peppers are partially cooked.
Broccoli slaw: Best added at the end with kale to maintain some crunch.
Grated ginger: Add grated ginger with oil and bell peppers at the beginning to infuse its flavor into the dish.
Edamame beans: Frozen and thawed, add at the end with kale.
Other additions: Snap peas, bean sprouts, asparagus, or baby corn can be added after the peppers, or toss in some Bok choy or spinach with kale. Garnish with toasted sesame seeds, chopped cilantro, a squeeze of lime juice for zest, or sriracha for heat.

How to Store and Reheat

Store: Tonight’s dinner, tomorrow’s healthy lunch! Refrigerate leftovers in an airtight container for up to 2 days.

Reheat in the microwave for 1-1.5 minutes or quickly stir fry on the stove with a bit of oil or chicken broth.

Freeze: Do not freeze, it will lead to mushy noodles, vegetables, and separated sauce upon thawing.

FAQs

Are soba noodles gluten free?

Soba noodles can be gluten free if made solely from buckwheat flour or other gluten free flours, as buckwheat itself is gluten free. However, some soba noodles may contain a mix of buckwheat and wheat flour, making them not gluten free.

Can I use other noodles instead of soba noodles?

Yes. You can substitute soba noodles for udon noodles, brown rice noodles, egg noodles, ramen noodles, or shirataki noodles for a low carb option.

How can I make it spicy?

Make chicken soba noodles stir fry spicy by adding more red pepper flakes, mixing some chili garlic sauce or sriracha into the peanut sauce, or sprinkle a pinch of cayenne pepper or smoked paprika.

Can I make this chicken soba recipe vegetarian?

Yes. Make this chicken soba recipe vegetarian by omitting chicken and adding more veggies or replace protein with fried tofu, and use low sodium vegetable broth.

More Stir Fry Recipes to Try

Peanut Chicken Soba Noodles Stir Fry Recipe

Chicken Soba Noodles Stir Fry drenched in a savory peanut sauce and loaded with colorful veggies. 30 minute meal perfect for weeknights!

Course Dinner

Cuisine Asian

Diet Gluten Free

Prep Time 10

Cook Time 20

Total Time 30

Servings servings

Calories 448kcal

Author Olena Osipov

Equipment

Ceramic skillet

Ingredients

For Peanut Sauce:

1/2 cup soy sauce low sodium or 1/4 cup regular soy sauce
1/2 cup chicken broth low sodium
2 tablespoons honey
2 tablespoons rice vinegar
2 tablespoons peanut butter unsalted
1 teaspoon sesame oil toasted
2 large garlic cloves crushed
2 teaspoons cornstarch

For Stir Fry:

6 ounces soba noodles brown rice noodles would work too
1.5 pounds boneless skinless chicken breasts thinly sliced
2 large bell peppers cut into thin strips
4 cups kale coarsely chopped & packed
1/2 cup peanuts roasted & unsalted
3 green onion sprigs finely chopped
1/4 teaspoon red pepper flakes or to taste
2 tablespoons oil for frying

US Customary – Metric

Instructions

In a medium bowl, add soy sauce, chicken broth, honey, rice vinegar, peanut butter, sesame oil, garlic and cornstarch. Whisk and set aside.
In a large pot with boiling water, cook soba noodles until al dente, for about 2 – 3 minutes. Reserve about a cup of noodles' water (starchy water is great for diluting the sauce), transfer noodles to a colander, rinse with cold water and leave to drain.
Preheat non-stick wok or large deep skillet on high heat, add 1 tablespoon of oil to coat and add chicken. Cook for about 7-8 minutes until golden brown, stirring occasionally. Add 1/3 of prepared sauce and stir constantly for a minute or until sauce thickens and coats the meat. Transfer a bowl and set aside.
Add remaining 1 tablespoon of oil and bell peppers, cook until fragrant and some peppers are golden brown, about 3-4 minutes, stirring constantly.
Reduce heat to medium and add kale, previously cooked soba noodles and chicken, and remaining sauce. Toss gently until mixed, about 1 minute, and remove from heat. Sauce will thicken as it warms up. If noodles absorb too much sauce, add some reserved noodles' water.
Add peanuts, green onions and red peppers flakes. Serve hot.

Notes

Store: Refrigerate in an airtight container for up to 2 days. Do not freeze.
Reheat: Reheat in a microwave for 1 – 1.5 minutes or sti fry quickly on the stove on high heat with a bit of oil or chicken broth.

Nutrition

The post Peanut Chicken Soba Noodles Stir Fry appeared first on iFoodReal.com.

Broccoli Mushroom Stir Fry

Olena Osipov — Sun, 22 Oct 2023 16:07:46 +0000

Broccoli Mushroom Stir Fry is vegan and healthy stir fry recipe with portobello mushrooms, peas, walnuts and brown rice. It’s easy, filling, and drenched in flavor.

We also love this chicken and broccoli stir fry and cauliflower stir fry!

Why You’ll Love This Recipe
Ingredients for Broccoli Mushroom Stir Fry
How to Make Broccoli and Mushroom Stir Fry
What Is the Best Way to Prep Broccoli?
More Tips for Best Results
What to Serve Broccoli Mushroom Stir Fry with?
How to Store and Reheat
FAQs
More Broccoli and Mushroom Recipes to Try
More Stir Fry Recipes to Try
Broccoli Mushroom Stir Fry Recipe

This might not be a traditional stir fry recipe but it’s delish! It’s my version of broccoli mushroom stir fry with tons and tons of green veggies and nuts. I was going to say it is vegetarian but I just realized it’s vegan. Even better!

This gluten-free, healthy dinner recipe is perfect for any occasion and rivals any takeout.

Why You’ll Love This Recipe

Naturally flexible: Stir fries are great for using up those lingering vegetables in the fridge. Also gives you the chance to use up any type of rice or noodles you have in your pantry.
Easy: No need to make separate stir fry sauce. Everything is sautéed to perfection in coconut oil, then seasoned with soy sauce for a delicious stir fry taste.
Healthy: No store-bought sauce plus broccoli is high in fiber and vitamin C, and mushrooms are low in calories and a great source of vitamins, minerals, and antioxidants.
Delicious: This stir fry was delish! Crunchy, with satisfying umami flavor and filling!

Ingredients for Broccoli Mushroom Stir Fry

You might not need an extra trip to the grocery store, the ingredient list for this broccoli mushroom stir fry recipe is very simple.

Portobello mushrooms: They are meaty and add a lot of flavor. You’ll need to chop 2 large mushrooms.
Broccoli: Chop up 2 fresh heads of broccoli with stalks.
Walnuts: Coarsely chopped, or you can buy pieces for a less expensive option.
Frozen peas: You can add frozen peas straight from the freezer or use fresh peas.
Onion: Finely chopped onions add delicious flavor. I recommend yellow onion, it’s the perfect balance between sweet and sharp.
Soy sauce: Choose from regular soy sauce, liquid aminos or tamari.
Coconut oil: I highly recommend not to substitute, it adds flavor.
Toasted sesame oil: This oil adds stir fry flavor. It is an optional ingredient, so be sure to use only toasted sesame oil. Regular sesame oil does not have that special flavor.
Green onion: A garnish of finely chopped green onion adds a nice chive flavor to the dish.
Brown rice: I used long grain brown rice. Brown basmati rice or jasmine brown rice will work too.
Salt: Just a pinch to flavor the rice.

How to Make Broccoli and Mushroom Stir Fry

Broccoli and mushroom stir fry is an easy weeknight dinner you’ll be dishing up in less than an hour.

Here’s a quick overview, there is a recipe card with full measurements and instructions below.

Prep the rice: Get your rice cooking while prepping other ingredients. I made brown rice in Instant Pot, you can also cook it on the stove. In any case, you want rice to be al dente.
Toast walnuts: Add walnuts to a hot non-stick wok and cook on medium heat until golden brown. I toasted mine for 2-3 minutes, then in the last 30 seconds, stirred in 1/2 tablespoon soy sauce. Transfer to a medium bowl.
Sauté onion: Add 1/2 tablespoon coconut oil to the same wok and sauté onions until translucent, stirring occasionally. Then add them to the bowl with the walnuts.
Stir fry mushrooms: In the same wok on high heat, add coconut oil and mushrooms, and cook until golden brown. Stir in soy sauce and transfer to the same bowl with walnuts and onion.

Cook broccoli: Add remaining coconut oil and cook broccoli until soft but not overcooked. Stir in 1 tablespoon soy sauce.
Combine: Add walnuts, onion, and mushrooms back into the pan. Fluff rice and pour into the wok. Toss in the peas along with the remaining soy sauce and sesame oil. Stir and sauté on high heat until heated through.
Garnish and serve: Stir in green onions, remove from heat and enjoy!

What Is the Best Way to Prep Broccoli?

I like to use both broccoli crowns and broccoli stalks because they’re highly nutritious, add crunchy texture, and eliminates waste.

First remove the stalks, peel their thick skin with a vegetable peeler and slice into bite-size pieces.

Then cut broccoli florets into uniform size pieces.

More Tips for Best Results

These simple tips are what make this broccoli and mushroom recipe incredibly flavorful.

Season each vegetable with soy sauce: Important to add a splash of soy sauce at the end of toasting nuts and each vegetable. It adds a lot of flavor without using store-bought stir fry sauce or other sauce ingredients such as cornstarch and rice vinegar, making this recipe healthy and simple.
Use al dente brown rice: For the best taste and look, make sure rice is al dente when adding to the wok to prevent mushy rice.
Don’t skip coconut oil: Coconut oil has a high smoke point and adds a slightly sweet, nutty flavor. If you use a different oil, the taste will not be the same.
Use brown mushrooms: Baby Bella mushrooms or brown mushrooms such as cremini mushrooms or shiitake mushrooms are OK, but not white mushrooms. Brown mushrooms have a deep, earthy flavor where white mushrooms are much milder in taste.
Have all ingredients ready to go: Use that 10 minutes prep time and have everything ready. Then you can quickly stir fry on medium-high heat stirring constantly for the perfect stir fry.
Type of wok: I have this ceramic non-stick wok which allows me to use less oil. You can use a regular wok but you might have to add more oil.

What to Serve Broccoli Mushroom Stir Fry with?

This delicious stir fry is a meal on its own but if you would like to add protein, these easy recipes can be cooked at the same time as stir fry:

How to Store and Reheat

Store: Stir fry is best served fresh but will last in the refrigerator for up to 3 days, if stored in an airtight container.

Freeze: I do not recommend freezing this dish because walnuts and veggies become soggy once thawed.

FAQs

Can I add other vegetables?

Yes, tweak to your preference and add cabbage, carrots, bell peppers, asparagus, zucchini, or green beans to broccoli mushroom stir fry. Keep in mind if you don’t reduce the amount of broccoli and mushrooms, you will need to add more coconut oil and soy sauce.

Can I use white rice?

Of course! Make Instant Pot long grain white rice, Instant Pot jasmine rice or Instant Pot basmati rice.

Can I replace brown rice with quinoa?

Yes, make cooked quinoa on the stove or Instant Pot quinoa and follow the recipe.

Can I use cauliflower rice?

Yes, cauliflower rice makes a great low carb substitute. If using frozen cauliflower rice, don’t thaw it. It’s going to be kind of similar to cauliflower fried rice, add 1 pound bag at the end and sauté on high heat until heated through. Don’t overcook.

What can I replace walnuts with?

Cashews, peanuts, almonds, or sesame seeds can replace walnuts.

More Broccoli and Mushroom Recipes to Try

More Stir Fry Recipes to Try

Broccoli Mushroom Stir Fry

Broccoli Mushroom Stir Fry is vegan and healthy stir fry recipe with portobello mushrooms, peas, walnuts and brown rice. It's easy, filling, and drenched in flavor.

Course Dinner

Cuisine Asian

Diet Vegan

Prep Time 10

Cook Time 30

Total Time 40

Servings servings

Calories 377kcal

Author Olena Osipov

Ingredients

For Brown Rice:

1 cup long grain brown rice uncooked
1 1/2 cups water
Pinch of salt

For Stir Fry:

1 small onion finely chopped
2 large portobello mushrooms coarsely chopped
2 large broccoli stalks including stems, coarsely chopped
1 cup walnuts coarsely chopped
3 tablespoons soy sauce or liquid aminos divided
2-3 tablespoons coconut oil divided
1 1/2 cups peas frozen or fresh
2 teaspoons sesame oil optional
4 green onion sprigs finely chopped

US Customary – Metric

Instructions

Add rice, water and salt to a medium pot and bring to a boil. Cover, reduce heat to low and cook for 30 minutes. Rice should be al dente. Or cook brown rice in Instant Pot or any other proven al dente method.
Meanwhile, preheat non-stick wok on medium heat, add walnuts and cook for 2-3 minutes or until golden brown, stirring occasionally. In the last 30 seconds, stir in 1/2 tablespoon soy sauce, transfer to a medium bowl and set aside.
Return wok to medium heat, add 1/2 tablespoon coconut oil, onions and cook until translucent, stirring occasionally. Transfer to a bowl with walnuts.
Increase heat to high, add 1/2-1 tablespoon coconut oil, mushrooms and cook until golden brown, stirring frequently. In the last 30 seconds, stir in 1/2 tablespoon soy sauce and transfer to the same bowl with walnuts.
Add remaining 1/2-1 tablespoon coconut oil, broccoli and cook for a few minutes until softer but not overcooked. In the last 30 seconds, stir in 1 tablespoon soy sauce.
Transfer all ingredients from a bowl to the wok with broccoli. Fluff rice with a fork and add to the wok. Add peas, remaining 1 tablespoon soy sauce and sesame oil (if using). Stir and saute stir fry on high heat for about 1-2 minutes or until heated through.
Add green onions, stir gently, remove from heat and serve hot.

Notes

Store: Refrigerate covered in an airtight container for up to 3 days.
I don’t recommend to freeze this stir fry because vegetables and nuts will become soggy.

Nutrition

The post Broccoli Mushroom Stir Fry appeared first on iFoodReal.com.

Instant Pot Chicken Fried Rice

Olena Osipov — Thu, 21 Sep 2023 08:41:00 +0000

Instant Pot Chicken Fried Rice is quick and easy one pot meal that tastes better than takeout. Not to mention it is healthy and makes great leftovers that entire family enjoys!

We also love this chicken and rice, Instant Pot chicken and rice and Instant Pot rice and beans for quick easy dinners.

Why You’ll Love This Recipe
Ingredients for Instant Pot Chicken Fried Rice
How to Make Chicken Fried Rice in Instant Pot
Tips for Best Results
Variations
What to Serve Instant Pot Chicken Fried Rice with?
Can I Make It Ahead of Time?
How to Store and Reheat
FAQs
More Fried Rice Recipes to Try
More Instant Pot Rice Recipes to Try
Instant Pot Chicken Fried Rice Recipe

This Instant Pot chicken fried rice is a hit in our family every time I make it! It uses very simple ingredients and everything cooks in one pot. Scrambled eggs, rice, vegetables and chicken garnished with soy sauce and green onions. Mmmmmmm.

This is one of those healthy Instant Pot recipes that makes a lot but I like it. When kids get back from school, they are always hungry and ate their lunches. So having chicken fried rice in Instant Pot on Keep Warm function has been a life saver.

Especially, with sports practices in the evening. It is healthy and cheap vs. expensive granola bars and snacks!

Why You’ll Love This Recipe

You will need just 9 simple ingredients plus seasonings.
Everything cooks in one pot – even the scrambled eggs.
Takes about 20 minutes of prep.
It’s healthy but tastes better than a takeout.
Perfect for Sunday meal prep.

Ingredients for Instant Pot Chicken Fried Rice

Here is everything you need to make this Instant Pot chicken fried rice recipe!

Chicken: Boneless skinless chicken breasts or chicken thighs.
Rice: You can use brown rice, long grain white rice, jasmine rice or basmati rice. The only kind I wouldn’t recommend to use is short grain white rice and sushi rice because it will come out mushy.
Water: For even more flavor you can use chicken broth. Just be sure to use low sodium one because there is no added salt that you can reduce easily in this recipe. We do need full amount of soy sauce for flavor, and it is usually high in sodium.
Veggies: Onion, mushrooms, peas, carrots and green onion.
Eggs: A staple in any fried rice recipe.
Soy sauce and oil: For frying and seasoning. You can also use gluten-free tamari and any oil you usually use for sauteing.

How to Make Chicken Fried Rice in Instant Pot

Make scrambled eggs: Press Saute function and wait until display says Hot. Then cook 6 eggs, stirring after each 2 eggs to make sure they don’t set. Transfer eggs to a bowl. Stuck to the bottom eggs are OK and didn’t cause Burn for me. But please see FAQs if it happens to you.
Add vegetables, chicken and rice and do not stir. Flatten rice with spatula, so it cooks evenly. If you forget, not a big deal. Some rice grains on top might be a bit crunchy. But they will finish cooking once stirred and fried rice sits for a bit.
Cook: Close the lid, turn pressure vent to Sealing position and press Pressure Cook on High or Manual. Cook chicken fried rice in Instant Pot with brown rice – for 22 minutes, with white rice – for 3 minutes.

Release pressure: With brown rice – release pressure using Quick Release method by turning valve to Venting immediately after cooking. With white rice – wait 10 minutes and then release remaining pressure, if any.
Add soy sauce, peas, eggs and stir: If there is a little bit of liquid at the bottom, it’s OK. It will get absorbed by rice quickly once you stir and it sits for 5 minutes. Especially if you keep it on Keep Warm mode. If you see chicken pieces are stuck together, just break them gently with spatula.
Garnish: Add green onions, give another gentle stir and serve the dish.

Recipe Tip

A few readers have reported that they had to add more soy sauce. All taste buds differ and please feel free to adjust the seasonings to your family’s taste at the end. This is one of Instant Pot recipes that is very forgiving!

Tips for Best Results

To cut recipe in half: This Instant Pot chicken fried rice recipe makes 8 generous servings. So, if you don’t want to have leftovers or freeze them, cut all ingredients in half but keep same pressure cooking time.
Instant Pot size: You can make chicken fried rice in 6 quart Instant Pot or 8 quart Instant Pot. I think 3 quart Instant Pot would be too small.
Rinse rice very well: You need to remove as much starch as possible, so it turns out fluffy and not mushy.
Be sure rice is submerged in liquid: It is ideal to have water covering the rice completely, so rice cooks evenly. It’s advisable but not critical.
If you stirred by accident: Instant Pot cooks food better when it is layered. And certain order is a must. This is all due to a heating element located at the bottom of the pot. If you stirred by accident, nothing you can do at this point. Just cook it as is and hopefully Burn message won’t come up.
If your rice comes out crunchy: Stir, close the lid and let it sit for 20 minutes. It will get there. Also try to add a few more minutes to cooking time next time. Unfortunately, you can’t re-close the lid, cook for extra 2 minutes and say that’s your new cooking time.

Variations

Shrimp fried rice: Omit chicken and when fried rice is cooked, add 2-3 cups of small cooked shrimp along with seasonings. I don’t think you even need to thaw it, just close the lid and let it sit along with frozen peas.
Vegetable fried rice: Omit chicken. At the end, add chopped bell pepper, more frozen peas and even roasted peanuts to bulk up the Instant Pot fried rice.
To use frozen chicken: Add 2 frozen chicken breasts, cook as per instructions, remove and either shred with 2 forks or dice. Return back to the pressure cooker and proceed to next step.
To use frozen peas and carrots: No need to thaw them. In this case, skip fresh carrots in the recipe. And just beware once you add frozen vegetables at the end, carrots will be more crunchy, which is totally OK.
To use use fresh peas: Add shelled fresh peas at the end.
If you do not have toasted sesame oil: It is perfectly fine to omit it. Last time I didn’t have any on hand and Instant Pot chicken fried rice still came out delicious! Add sesame seeds or a splash of extra virgin olive oil, if you wish.

What to Serve Instant Pot Chicken Fried Rice with?

Because this dish is quite filling and high in carbs, my body naturally craves a salad as a side dish to go with it. We had it with Thai cucumber salad, that screamed summer to me, the other night.

Other year-round affordable salads that would go nicely here are Asian chopped salad and butter lettuce salad. Also you can never go wrong with a simple green smoothie.

Can I Make It Ahead of Time?

Sure. To make ahead, you will have to prep some elements of this dish. Most labor intensive part is to chop the chicken and vegetables.

Dice chicken and refrigerate in covered container. You can also slice the mushrooms and chop the onions and carrots and refrigerate in one container together. Chopped green onion can go in another separate container. Scramble the eggs and store them the same way.

All of these ingredients will stay fresh in the refrigerator for up to 48 hours. Then all you have to do is dump and saute, and just cook as per recipe. Huge time saver!

How to Store and Reheat

Store: Cooked rice keeps very well in the fridge and this Instant Pot chicken fried rice makes a lot of food. Refrigerate leftovers in an airtight container for up to 5 days. You can also portion them out in glass meal prep containers for easy grab-and-go meal that you can reheat in a microwave in the same container.

Freeze: Cook, cool and freeze leftovers in an airtight container for up to 3 months. Thaw in the fridge overnight.

Reheat: Reheat in a microwave in 30 seconds intervals after initial 1 minute warm up. Or you can also reheat chicken fried rice in a small pot with a splash of water by simmering on low heat, covered, for about 5 minutes. Check and stir a few times.

FAQs

What if I got a Burn message?

If you got a Burn message, do not panic. It actually doesn’t mean that your food is burning but rather the heating element is sensing some pieces of food stuck to the pot. In many cases you can still make electric pressure cooker to pressurize.

If you’re making fried rice with white rice, time 3 minutes of cook time plus 10 minutes of Natural Release, and then turn valve to Venting. With brown rice, you need to make sure it stays under pressure for 22 minutes.

Again, this issue has never been reported. If you are worried, deglaze the pot with some of the water after cooking the eggs.

What other veggies can I add to Instant Pot chicken fried rice?

You can also add finely chopped broccoli, cauliflower, bell pepper or zucchini if you like firm vegetables. I would add them after the rice cooks, so they are crisp, tender and not mushy.

Can I use ground chicken instead of chicken breasts?

Sure. You will have to saute it before the eggs. Cook ground chicken with a bit of oil, breaking into small pieces, for about 5 minutes. Then proceed with the recipe.

Can I omit mushrooms?

Sure. If you do not love mushrooms or are allergic to them, skip. I recommend to add more soy sauce at the end to compensate for some of the lost umami flavor.

Will frozen peas get actually cooked?

Yes. Fresh peas is one of those vegetables that we can eat raw. Frozen peas are frozen fresh peas. When added at the end of cooking, the residual heat from the fried rice will cook them. I do not like to add peas in the beginning because they come out overcooked and lose their bright green color.

More Fried Rice Recipes to Try

Cauliflower fried rice

More Instant Pot Rice Recipes to Try

Instant Pot Chicken Fried Rice

Instant Pot Chicken Fried Rice is quick and easy one pot dinner that tastes better than takeout. Not to mention it is healthy, makes great leftovers that entire family enjoys.

Course Dinner

Cuisine Asian

Diet Gluten Free

Prep Time 20

Cook Time 12

Pressure Up & Down Time 20

Total Time 52

Servings servings

Calories 488kcal

Author Olena Osipov

Equipment

Instant Pot

Ingredients

6 large eggs
1 medium onion chopped
3 cups mushrooms sliced
3 carrots diced
2 large chicken breasts diced
3 cups white rice or brown rice rinsed & drained
1 tablespoon oil for frying
3 1/2 cups cold water
2 cups peas frozen
1/4 cup soy sauce
3 tablespoons toasted sesame oil optional
1 bunch green onions chopped

US Customary – Metric

Instructions

On Instant Pot, press Saute and wait until display says Hot. Add 1 tablespoon of oil and eggs. Stir with spatula until scrambled eggs are formed. Press Cancel and transfer eggs to a bowl.
For this step no need to rinse Instant Pot. Also do not worry about stuck to the bottom eggs. Just add ingredients in the following order: water, onion, mushrooms, carrots, chicken and rice. Level with spatula to flatten the rice, so it cooks evenly.
Close the lid, turn pressure vent to Sealing and press Pressure Cook on High or Manual: for white rice – 3 minutes, for brown rice – 22 minutes.
After Instant Pot has finished cooking, release pressure by turning valve to Venting: white rice – after 10 minutes, brown rice – right away. And open the lid.
Add peas, soy sauce, previously cooked scrambled eggs and toasted sesame oil (if using). Stir gently, close the lid and let it sit for 5 minutes. Then garnish with green onions and serve hot.

Notes

Store: Refrigerate in an airtight container for up to 5 days.
Freeze: For up to 3 months.
Do not worry if there is a little bit of water left. Once you stir the fried rice and as the rice sits, it will get absorbed.
Toasted sesame oil is a nice flavor touch but not a big deal if you don’t have one. Last time I didn’t, and fried rice was still fantastic. Some people also do not like it. You can add a touch of extra virgin olive oil instead.
You can use frozen mix of peas and carrots if you have one. Then just skip fresh carrots.

Nutrition

The post Instant Pot Chicken Fried Rice appeared first on iFoodReal.com.

Chicken Asparagus Stir Fry

Olena Osipov — Tue, 25 Apr 2023 10:15:00 +0000

Chicken Asparagus Stir Fry with juicy chicken, tender asparagus, and coated in a savory sauce. It’s ready in 25 minutes!

We love anything stir fry, I make healthy chicken stir fry, chicken and broccoli stir fry and chicken and cabbage stir fry on repeat.

Ingredients for Chicken Asparagus Stir Fry
How to Make Chicken Asparagus Stir Fry
How to Trim and Cut Asparagus for Stir Fry
Tips for Best Results
What Sides Go with Chicken Asparagus Stir Fry?
How to Store
FAQs
More Asparagus Recipes to Try
More Stir Fry Recipes to Try
Chicken Asparagus Stir Fry Recipe

This healthy chicken asparagus stir fry is faster and better than takeout. Chunks of chicken and asparagus with an easy, homemade stir fry sauce make this the perfect weeknight dinner.

Anytime I need a meal ready in 30 minutes or less, I whip up one of my savory stir fry recipes like healthy orange chicken, basil cashew chicken and sausage stir fry.

They are quick, delicious, and nutrition packed!

Ingredients for Chicken Asparagus Stir Fry

To make this chicken asparagus stir fry recipe you will need easy to find ingredients. You can meal plan or make it in a pinch.

Chicken: Use cubed chicken or thinly sliced chicken so it sears quickly. I used boneless skinless chicken breasts, but you can also use boneless skinless chicken thighs.
Asparagus: Thin-medium asparagus will take less cook time than thicker pieces.
Seasonings: Grated fresh garlic and ginger.
Stir fry sauce: Chicken stock, soy sauce, sugar, vinegar and cornstarch. That’s it! No fancy ingredients in this easy asparagus stir fry with chicken.
Oil: It’s important to use a high smoke point oil, like avocado oil or coconut oil when frying. Sesame oil will taste great but it has a low smoke point. You can add a little bit after if you like.
Spices: Salt and pepper to taste.
Garnishes: Optional, but I love garnishing with sesame seeds. They add extra flavor and texture, and pair well with Asian dishes.

How to Make Chicken Asparagus Stir Fry

Here is a quick overview how to make chicken asparagus stir fry at home.

Stir-frying moves quickly, your first step is having everything ready before getting started.

Make stir fry sauce: In a small bowl, whisk together stock, soy sauce, sugar, vinegar and cornstarch then set aside.
Cook chicken: Preheat large skillet on medium-high heat. Your pan is ready when a few drops of water sizzle. Add oil and chicken, sprinkle with salt and pepper, then cook until seared and cooked through.
Stir fry chicken with asparagus: Add asparagus and cook for another 2-3 minutes. Then add your garlic and ginger, and stir fry for 30 seconds until aromatic.
Add sauce and garnish: Whisk stir fry sauce once more then add to the skillet. Bring to a simmer and cook for 1-2 minutes. Stir chicken asparagus stir fry a few times until sauce thickens.

How to Trim and Cut Asparagus for Stir Fry

Trim asparagus by gently bending each stalk so the tough, woody end snaps off, then cut the remaining asparagus the same length. I cut them regularly into one and a half inch pieces.

You can also cut the spears on a diagonal so the sauce has a slightly larger surface to stick to. Either way you cut it, make sure to use fresh asparagus with trimmed off woody ends.

Tips for Best Results

Use these easy tips for the best chicken and asparagus stir fry!

Have all ingredients prepped before cooking: Prep first! Stir fry means cooking small pieces of food quickly on high heat, while constantly stirring. Make sure vegetables and meat are cut before preheating your pan.
Cut chicken and asparagus into same size pieces: For even cooking, a pleasant look, and perfect texture.
Whisk stir fry sauce once more: The cornstarch will naturally settle to the bottom of the bowl. Make sure to whisk the sauce before adding to the pan.
Use other vegetables: I love how versatile stir fries are! Add broccoli, cabbage, bell peppers, or sugar snap peas to chicken asparagus stir fry.
You can use chicken thighs: If that’s what you have on hand. Make sure they are cut into small bite-sized pieces.
Best skillet for homemade stir fry: I recommend a large deep ceramic non-stick skillet. In my experience, it’s the best way to get a good sear on both chicken and vegetables. A cast iron skillet works great too. A wok tends to steam more than sear with its high walls, but you can use whatever you are used to.
Don’t overcook asparagus, garlic and ginger: A secret from my kitchen to yours! Asparagus, garlic and ginger are added towards the end so they don’t overcook. You want the asparagus to be bright in color with a bit of crunch.

What Sides Go with Chicken Asparagus Stir Fry?

Asparagus with chicken stir fry recipe is my go-to for any night I need a quick family-friendly meal or a delicious dish to serve a crowd.

I always stick to plain grains that can take on the flavorful stir fry sauce like rice, Instant Pot brown rice, quinoa or bulgur. Asian noodles like ramen noodles, soba noodles or chow mein noodles are great too.

For low-carb versions you can make cauliflower rice, zucchini noodles or spaghetti squash noodles.

How to Store

Store: You can keep chicken asparagus stir fry leftovers in an airtight container and store in the refrigerator for up to 3 days. Simply reheat in the microwave or on the stove with a bit of water or chicken broth until heated through.

Freeze: I recommend to freeze only the chicken as asparagus does not freeze well.

FAQs

Why is my chicken tough and chewy?

This means your chicken is overcooked. Cook on high heat quickly, let it sear and don’t stir too much. If you are making a big batch cook chicken in batches, single layer is best.

Is it best to blanch asparagus before cooking?

No need to for this chicken asparagus stir fry recipe, we quickly cook it after the chicken.

Can I use frozen asparagus?

Yes, but do not thaw them first or they will lose their crispness. Toss them in from frozen and cook for shorter amount of time than you would fresh vegetables, until warmed through.

Can I make chicken asparagus stir fry ahead of time?

Yes. It’s ideal for busy weeknights or a healthy lunch. Refrigerate chopped asparagus, chicken and stir fry sauce in separate bowls. Cover with plastic wrap for up to 2 days and then cook as per recipe.

How do restaurants get their chicken so moist?

Restaurants use a simple method called “velveting chicken” that tenderizes the chicken breast so it is extremely tender and juicy. Toss 8 ounces of chicken breast strips or chunks with 3/4 teaspoon baking soda. Marinate for 20 minutes, rinse well, and pat dry with paper towel. Then cook as per recipe and enjoy the most tender chicken.

More Asparagus Recipes to Try

More Stir Fry Recipes to Try

Chicken Asparagus Stir Fry

Chicken Asparagus Stir Fry with juicy chicken, tender asparagus, and coated in a savory sauce. It's ready in 25 minutes!

Course Dinner

Cuisine North American

Diet Gluten Free

Prep Time 10

Cook Time 15

Total Time 25

Servings servings

Calories 308kcal

Author Olena Osipov

Equipment

Ceramic skillet

Ingredients

1.25 pounds boneless chicken breast cut into 1 inch pieces
1 pound asparagus ends trimmed and cut into 1.5 inch pieces
3 garlic cloves minced
1 inch ginger peeled and minced
1 1/4 cup chicken stock low sodium
2 tablespoons soy sauce I used Bragg’s liquid aminos
1 1/2 tablespoons brown sugar honey or maple syrup
1 teaspoon rice vinegar optional
1 1/2 tablespoons cornstarch
2 tablespoons oil for frying
Salt to taste
Ground black pepper to taste
1 tablespoon sesame seeds for garnish (optional)

US Customary – Metric

Instructions

In a small bowl, add chicken stock, soy sauce, sugar, vinegar and cornstarch. Whisk and set aside.
Preheat large skillet on medium-high heat, add oil and chicken. Sprinkle it with salt and pepper and cook for 10 minutes or until seared and cooked through, stirring a few times but not too often.
Add asparagus and cook for another 2-3 minutes. Add garlic and ginger, and stir fry for another 30 seconds.
Give stir fry sauce a whisk, pour over chicken and asparagus and bring to a simmer. Cook for 1-2 minutes or until sauce has thickened, stirring a few times.
Garnish with sesame seeds and serve.

Notes

Store: Store leftovers in an airtight container in the fridge for up to 3 days.

Reheat: Reheat in a microwave or on the stove with a bit of water or broth until heated through.

Freeze: Chicken does freeze well but not the asparagus.

Nutrition

The post Chicken Asparagus Stir Fry appeared first on iFoodReal.com.

Chicken and Broccoli Stir Fry

Olena Osipov — Sun, 09 Apr 2023 10:23:00 +0000

Chicken and Broccoli Stir Fry Recipe is a simple 30 minute dinner recipe made easy with lean chicken breast, crispy broccoli, and a sweet tangy stir fry sauce!

On busy weeknights, I love making stir fries like this healthy chicken stir fry, chicken asparagus stir fry and chicken cabbage stir fry.

Ingredients and Notes
How to Make Chicken and Broccoli Stir Fry
Variations
Tips for Best Results
What to Serve Chicken and Broccoli Stir Fry With?
How to Store and Reheat
FAQs
More Stir Fry Recipes to Try
More Chicken and Vegetables Recipes
Chicken and Broccoli Stir Fry Recipe Recipe

Homemade chicken and broccoli stir fry is more healthy and tasty version than your favorite Chinese take out.

This chicken and broccoli recipe is made with simple ingredients like tender juicy chicken breasts and crispy veggies, stir fried in a mouthwatering sweet and sticky sauce that even the kids devour.

Another kid favorite is this healthy beef and broccoli and healthy orange chicken.

Ingredients and Notes

To make chicken and broccoli stir fry recipe you will need just a handful of simple ingredients.

Chicken: Boneless skinless chicken breasts cut into bite-sized pieces, about 1 inch. You could substitute chicken tenders or boneless skinless chicken thighs if that is all you have on hand.
Broccoli: Chop broccoli florets as little or as big as you’d like.
Seasonings: Fresh ginger, garlic, and black pepper add all the aromatic flavors you need.
Oil, for frying: Some great options are avocado oil, extra virgin olive oil, virgin coconut oil.
Toasted sesame oil: Adds distinct flavor to the sauce which is familiar in many Asian style recipes, I even love it in air fryer broccoli.
Soy sauce: I used Bragg’s liquid aminos. You can also use tamari.
Honey or maple syrup: If you are looking for the traditional dark color in the sauce, substitute with brown sugar.
Cornstarch: To thicken the sauce making it that velvety sticky texture rather than thin and runny.
Broth, low sodium: If you have made your own chicken broth or Instant Pot chicken broth, now is a great time to use some! Vegetable broth will work too.

How to Make Chicken and Broccoli Stir Fry

Here is a quick overview how to make chicken and broccoli stir fry. Stir-frying moves quickly, so be sure to have everything ready and on hand before getting started. There is also a full recipe card below.

For the chicken and broccoli sauce: Whisk sesame oil, soy sauce, honey, chicken broth, cornstarch, and black pepper in a small bowl and set aside.
Cook the chicken: Preheat a large skillet or wok with a bit of oil. If you do not own a wok, a non-stick large skillet will work just as well. Add chicken breasts and cook uncovered until golden brown, then remove onto a plate and set aside.
Cook the broccoli: Return pan or wok to medium-high and add remaining oil, garlic, and ginger, stirring frequently being careful as garlic and ginger can burn quickly. Add the broccoli and continue to cook.
Add the sauce and chicken: Whisk soy sauce mixture once again to combine everything before adding to the skillet or wok. The cornstarch would have settled to the bottom of the bowl by now. Stir and let the sauce come to a boil and continue cooking until it thickens. Add the chicken and stir to combine chicken with broccoli and stir fry sauce.

Recipe Tip

Sprinkling sesame seeds and green onions over the top of chicken and broccoli can add extra elements of texture, flavor, and garnish to your dish.

Variations

Add more veggies: Sugar snap peas, mushrooms, snow peas, zucchini, carrots, baby corn, sliced onions, or bell peppers can be added or used instead of the broccoli.
Make it spicy: Toss in some red pepper flakes or sriracha for a bit of delicious heat.
Use oyster sauce or hoisin sauce: Are common in Chinese chicken and broccoli stir fry. Replace some broth with either and reduce the amount of honey as those prepared sauces are sweeter.
Add a splash of rice vinegar: Adds another layer of flavor, just add it to the sauce mixture.
A good substitute for cornstarch would be arrowroot powder. It looks the same and acts the same.
Make stir fry more crunchy: Toss in water chestnuts at the end of stir frying or cashews or peanuts right before serving this delicious chicken and broccoli recipe!

Tips for Best Results

Here are top tips for the best chicken and broccoli stir fry from my kitchen to yours!

Use a higher heat skillet: A cast-iron skillet or wok produces the best heat, a regular skillet or saucepan doesn’t get as hot.
Make sure all your ingredients are ready to go before cooking: The idea behind stir fry is to cook everything quickly at high heat.
Use only cold broth to make the sauce: It prevents the cornstarch from clumping.
Use broccolette or broccolini: Works as a great replacement for regular broccoli.
Darker stir fry sauce: In place of honey, use brown sugar. It makes the sauce darker and gives it that Chinese takeout vibe.
Other sauces: Try healthy orange sauce instead!

What to Serve Chicken and Broccoli Stir Fry With?

Grains: This chicken and broccoli stir fry recipe is best served hot with white rice, brown rice, quinoa, or even some brown rice noodles.
Low carb: If you are looking for an alternative to grains, try cauliflower rice or cauliflower fried rice.
Salad: Sometimes just a light side salad is enough, especially for a light lunch the next day. Try a creamy cucumber salad, peanut slaw, or a lettuce salad recipe.

How to Store and Reheat

Storing: Chicken broccoli stir fry will keep in the fridge in an airtight container for up to 2 days.

Reheating: To reheat, simply toss leftovers back into a skillet with a little bit of oil until heated all the way through.

I do not suggest freezing this dish! Over time it will lose taste and essential nutrients. Not to mention, due to the sauce, it may become quite mushy.

FAQs

How to cut chicken for stir fry?

You want to use a sharp knife and slice the chicken breasts or chicken thighs into bite-sized 1″ cubes.

If you’re waiting for your frozen chicken breasts to thaw, catch them when they’re not quite there yet and still a bit frozen. Cutting them at this point can make your life so much easier!

Do you cook broccoli before stir frying it?

No. Stir fried broccoli still has a nice crunch to it even when it’s cooked down and crisp-tender. Cooking it beforehand would cause it to become mushy.

How can I reduce the sodium in this chicken and broccoli recipe?

By using low sodium chicken broth or homemade chicken broth, and making sure you’re using low sodium soy sauce.

Is this Chinese chicken and broccoli stir fry recipe?

It is Chinese-inspired. Traditional Chinese stir fry contains true soy sauce. Typically there is also some sort of alcohol used, whether dry sherry, rice wine, or something called Shaoxing wine. Then there is the use of oyster sauce that we don’t have in our chicken and broccoli stir fry recipe.

More Stir Fry Recipes to Try

More Chicken and Vegetables Recipes

Chicken and Broccoli Stir Fry Recipe

Chicken and Broccoli Stir Fry Recipe ready in 30 minutes with lean chicken breast, crispy tender broccoli, and sweet tangy stir fry sauce!

Course Dinner

Cuisine Asian

Diet Gluten Free

Prep Time 15

Cook Time 15

Total Time 30

Servings servings

Calories 151kcal

Author Olena Osipov

Equipment

Ingredients

Chicken and Broccoli Stir Fry:

1 lb chicken breast boneless cut into 1 inch pieces
1 lb 6 cups broccoli, chopped
1 tsp ginger grated
1 large garlic clove grated
2 tbsp oil for frying

Stir Fry Sauce:

1 tbsp toasted sesame oil
2 tbsp soy sauce I use Bragg’s liquid aminos
2 tbsp honey or maple syrup
4 tsp cornstarch
1 cup any broth low sodium
1/4 tsp black pepper

US Customary – Metric

Instructions

In a small bowl, whisk together sesame oil, soy sauce, honey, broth, cornstarch and black pepper. Set aside.
Preheat cast iron skillet or wok on medium-high heat and add 1 tablespoon of oil. Add chopped chicken breasts and cook uncovered for 7 minutes, turning once. Remove onto a plate and set aside.
Return skillet or wok to medium-high heat. Add remaining 1 tablespoon of oil, garlic and ginger. Cook for 30 seconds, stirring frequently. Add broccoli and cook for another 2 minutes.
Whisk sauce well (cornstarch settles fast at the bottom) and add to the skillet or wok. Stir and let sauce come to a boil, then cook for 2 minutes until it has thickened. Add chicken and stir to combine.
Serve hot over Instant Pot brown rice, Instant Pot quinoa or rice noodles.

Notes

Store: Refrigerate covered for up to 2 days. Do not freeze.
Use a higher heat skillet: A cast-iron skillet or wok produces the best heat, a regular skillet or saucepan doesn’t get as hot.
Make sure all your ingredients are ready to go before cooking: The idea behind stir fry is to cook everything quickly at high heat.
Use only cold broth to make the sauce: It prevents the cornstarch from clumping.
Brown sugar: In place of honey makes the sauce darker and gives it that ‘Chinese take out’ vibe.

Nutrition

The post Chicken and Broccoli Stir Fry appeared first on iFoodReal.com.

Healthy Stir Fry Recipes - iFoodReal.com

150 Healthy Dinner Ideas

Table of Contents

Chicken Recipes

Healthy One Pot Meals

Healthy Pizza and Pasta

Quick Soups and Stews

Tacos and Quesadillas

Healthy, Easy Skillet Recipes

Stir Fry and Curry Recipes

Sheet Pan Meals

Quick Dinner Salads

Ground Turkey Recipes

Salmon and Seafood Recipes

More Healthy Easy Recipes to Try

Easy Beef Stir Fry Recipe

Table of Contents

Why You’ll Love This Recipe

Ingredients for Beef Stir Fry

How to Make Beef Stir Fry

Tips for Best Results

Variations

Serving Ideas

How to Store and Reheat

FAQs

More Stir Fry Recipes to Try

Beef Stir Fry Recipe

Equipment

Ingredients

Beef Stir Fry Sauce:

Beef Stir Fry:

Instructions

Video

Notes

Nutrition

Chicken Cabbage Stir Fry

Why You’ll Love This Recipe

Ingredients for Chicken Cabbage Stir Fry

How to Make Chicken Cabbage Stir Fry

Tips for Best Results

Variations

Serving Suggestion

How to Store and Reheat

More Stir Fry Recipes to Try

Chicken Cabbage Stir Fry

Equipment

Ingredients

For the Chicken:

For the Stir Fry Sauce:

Instructions

Notes

Nutrition

Shrimp Egg Roll in a Bowl

Why You’ll Love This Recipe

Ingredients for Shrimp Egg Roll in a Bowl

How to Make Egg Roll in a Bowl with Shrimp

Tips for Best Results

Variations and Substitutions

Serving

How to Store and Reheat

FAQs

More Shrimp Recipes to Try

More Asian Inspired Quick Dinners

Shrimp Egg Roll in a Bowl

Equipment

Ingredients

Instructions

Video

Notes

Nutrition

Sausage Stir Fry

Table of Contents

Why You’ll Love This Recipe

Ingredients for Sausage Stir Fry

How to Make Sausage Stir Fry

What Type of Sausage Should I Use?

Tips for Best Results

Variations and Additions

What to Serve this Sausage Stir Fry with?

How to Store and Reheat Leftovers