This stir fry is super simple and easy with a garlic soy sauce that comes together all in one pan.
I've been seeing a lot of one-pot and one-pan recipes around but never really paid attention to them. After months, I decided it was worth a try because who would complain about less dishes?
I don't know why I didn't try sooner. Not only do I have just one pan to wash at the end, but it's so easy! So, yes, you can make a delicious stir fry with chicken, veggies, and a savory sauce in one pan and under 30 minutes!
This recipe is a win for the entire family, even the pickiest eaters. The chicken is soft, the veggies are caramelized, and it's all wrapped around a delicious, creamy, garlicky, and yet healthy sauce.
I love adding as many vegetables as possible when cooking for maximum health benefits. There's broccoli, brussel sprouts, peppers, and mushrooms! I'm pretty much the only person in my family who likes brussel sprouts, yet everyone loved this meal.
Another thing that is special about this dish: the chicken. I (and I'm sure all of you too😂) hate dry chicken. That's why I use chicken breast tenderloins. They have the same health benefits as regular chicken breasts, but are so much softer and juicier, even if you use frozen!
Another chicken trick I like to use is to make sure your chicken is dry before frying it. This usually is not a problem unless you use frozen chicken; if so then simply dry with a paper towel. This makes sure your chicken gets a nice sear on it!😉
For the sauce, I use low sodium soy sauce and low sodium broth. This is important not only for health reasons, but because you would not believe how much salt these companies use! 😂😳Regular broth combined with regular soy sauce will give you a super salty dish which is not good for your health or your taste buds.
The sauce also has whole wheat flour instead of white. It packs in an extra boost of flavor without compromising on taste or texture. I promise you won't be able to tell the difference.😉
Just a touch of honey completes the delicious sauce. It adds just a hint of sweetness to round it off. Honey is a healthier alternative to white or brown sugar because it is unrefined, natural, and has more health benefits such as antioxidants.
My favorite way to serve this dish is with brown rice, but you can use any grain you'd like! Quinoa or cauliflower are great options, or eat it by itself if you don't feel like making anything else.😂
There you have it! Simple, quick, and only 1 pan to wash at the end; perfect for veggie lovers and veggie haters. If you decide to make this, post a picture and tag me @nutritiousdelights on Instagram--I'd love to see it!❤️
One-Pan Chicken + Veggie Stir Fry
- 2 lb chicken breast tenderloins cut into 1" cubes
- 3 cups sliced mushrooms
- 3 cups broccoli florets
- 1 ½ cups sliced baby bell peppers
- 1 cup brussel sprouts quartered
- ½ teaspoon salt divided
- ½ teaspoon ground black pepper divided
- 1 tablespoon garlic herb seasoning divided
- ½ cup + 2 tablespoons low sodium soy sauce
- 1 ½ cup low sodium vegetable or chicken broth
- ½ cup low fat milk of choice
- ⅓ cup white whole wheat flour
- 6 cloves garlic minced
- 1 tablespoon ginger
- 2 tablespoons honey
- 4 tablespoons sesame or olive oil divided
- Heat a large pan (I prefer nonstick) to high with 1 tablespoon oil. Add in peppers and brussel sprouts and cook for 2 minutes, until they soften a bit and start to brown. Add in the broccoli and cook for another 2 minutes, then add in the mushrooms and 1 more tablespoon of oil. Cook for 2 more minutes until all the vegetables are soft and smaller in size. Stir in ¼ teaspoon salt. ¼ teaspoon pepper, and ½ tablespoon garlic herb seasoning. Remove from pan.
- Pat chicken dry if it is wet. In the same pan, heat up 1 tablespoon oil on high heat, then add the chicken. Mix in ¼ teaspoon salt, ¼ teaspoon pepper, and ½ tablespoon garlic herb seasoning. Cook the chicken for about five minutes, stirring occasionally and covering for the last minute. The chicken is done when it is no longer pink in the middle and the internal temperature is 165 degrees Fahrenheit. Remove chicken from pan and drain any excess liquid.
- In the same pan, heat up the remaining oil with garlic and ginger on medium high heat. Pour in the soy sauce. Slowly whisk in the flour to make sure there are no clumps. Once all the flour is incorporated, Slowly whisk in the broth and milk, followed by the honey.
- Add the cooked vegetables and chicken back to the pan and stir to combine. Serve with brown rice or any other grain.