Published: · Modified: by Nicki Sizemore · This post may contain affiliate links
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When it comes to back-pocket recipes that I couldn’t without, this healthy stir fry recipe is at the very top of the list. It’s easy, it’s packed with flavor, and it can be made with whatever you have on hand (in other words, it’s my favorite clean-out-the-fridge dinner!). Whether you’re craving beef and broccoli, a healthy veggie stir fry, or stir-fried chicken and vegetables, I’ll show you how to master the technique for a crowd-pleasing weeknight supper.
3 important steps to a good stir fry:
- Make a stir fry sauce: What’s the secret to a delicious stir fry? It’s all about the sauce. Make an easy, do-ahead stir fry sauce.
- Prep the vegetables and aromatics before starting to cook: Prep all of your ingredients before starting the cooking process because once you get started, it goes quickly.
- Use your largest skillet or wok: Flat-bottomed woks are great if you stir-fry often, but a 12- to 14-inch skillet works just as well. It’s important to preheat the wok or skillet before beginning. You can test if it’s hot enough by flicking in a few drops of water—they should evaporate within 1-2 seconds of contact.
Ingredients
This adaptable recipe is broken down into categories, allowing you to use what you have: protein, hardy vegetables, tender vegetables, aromatics and sauce.
- Protein: Use 1 pound of your favorite protein, such as thinly sliced chicken, thinly sliced beef, fresh shrimp or firm tofu cubes.
- Hardy Vegetables: You’ll need 3-4 cups of hardy vegetables, such as broccoli florets, cauliflower florets, sliced carrots, sliced bell peppers, green beans and/or cubed eggplant. Use one or a mix!
- Tender Vegetables: You’ll also need 3-4 cups of tender vegetables, such as snow peas, snap peas, garden peas, diced zucchini, diced summer squash, sliced mushrooms, baby spinach, chopped baby bok choy, chopped Swiss chard, and/or bean sprouts. Again, you can choose just one or go for a few!
- Aromatics: Garlic, ginger and green onions (or you can use sliced shallots) infuse the stir fry with irresistible flavor.
- Sauce: A make-ahead stir fry sauce ties everything together.The sauce is made with low-sodium chicken broth, soy sauce, orange juice, sesame oil, honey, garlic and ginger, giving the stir-fry a fantastic flavor.
How to make a healthy stir fry:
- Partially cook the protein: First, partially cook the protein in a preheated (hot!) wok or skillet (it will finish cooking later). Transfer to a plate.
- Start the hardy vegetables: Next add the hardy vegetables to the hot wok or skillet. Cookuntil the vegetables are caramelized in spots.
- Add the aromatics: Add the garlic, ginger and scallions and cook until fragrant, about 30 seconds.
- Stir in the tender vegetables: Stir in the tender vegetables and cook until the vegetables turn crisp-tender.
- Pour in the stir fry sauce: Add the protein back into the wok or skillet, then pour in the stir fry sauce. Bring it to a boil and cook until the sauce thickens.
- Serve! Serve the stir fry over steamed brown or white rice (or quinoa!), and sprinkle with more scallions. If you'd like, garnish with chopped cashews, peanuts or toasted sesame seeds. Serve the stir fry with sriracha or chile sauce for drizzling, if you like it spicy!
Veggie variation
The sky’s the limit when it comes to making a vegetable stir fry! This is the perfect time to clean out what’s in your crisper, or take advantage of what’s in season. Some of my favorite combinations include: broccoli with peppers and snow peas; eggplant with summer squash and spinach; and green beans with bok choy.
Tips for this recipe:
- Use a large (12- to 14-inch) skillet or a flat-bottomed wok.
- To get a jumpstart on dinner, make the Stir Fry Sauce ahead (it can be refrigerated for up to 5 days), and chop up the vegetables in the morning (or the day before!).
- It’s important to preheat the wok or skillet before beginning. You can test if it’s hot enough by flicking in a few drops of water—they should evaporate within 1-2 seconds of contact.
- Be sure to chop up all of your vegetables and aromatics before you start the cooking process—once it gets started it goes fast!
FAQs
How do you make a healthy chicken stir fry?
For a healthy chicken stir fry, use boneless, skinless chicken breasts or cutlets (I love using cutlets, as they’re easier to slice!). Slice the meat lengthwise against the grain for the most tender results.
How do you make a beef stir fry?
For a beef stir fry, use skirt steak, flank steak, sirloin steak or tenderloin. Like with chicken, be sure to slice the meat against the grain, otherwise it will turn tough when cooking.
How do you store leftover stir fry?
Store any leftover stir fry in an airtight container in the refrigerator. Reheat it in the microwave until warmed through.
Can I use frozen veggies instead of fresh vegetables?
Yes! Don't thaw the vegetables - toss them straight into the hot pan from the freezer.
What if I don't have a wok?
You don't need a wok! Simply use the largest skillet you have. Using a large skillet will give you more surface area, meaning more caramelization.
*This post contains Amazon and other affiliate links to products I use and love (from which I earn income, at no cost to you). Thank you or supporting From Scratch Fast!
Other meals you might like:
- Vietnamese Inspired Rice Noodle Salad
- Thai Peanut Noodles
- Slow Cooker Massaman Curry
- Spicy Salmon Sushi Burrito Wraps
- Slow Cooker Dal
- Crispy Vietnamese Rice Crepes with Pork
Stay connected!
I'd love to answer any of your questions and see what you're cooking!! Don't forget to rate this recipe and leave a comment below. Follow along on Instagram, Facebook, YouTube & Pinterest, and be sure to tag @fromscratchfast so that I can share your creations!
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How to Make a Healthy Stir Fry with Any Veggies & Protein!
With a few easy techniques you can whip up a healthy stir fry any night of the week! Think of this recipe as more of a technique than an exact science. As long as you follow the procedure, you can use any combination of vegetables and/or proteins that you like or that you have on hand. Be sure to make a batch of this Stir Fry Sauce before beginning (you can make the sauce up to 5 days ahead). Have all of your ingredients prepped before beginning the cooking process—once you get started it moves fast! Serve the healthy stir fry over steamed brown rice, white rice or quinoa.
Prep Time15 minutes mins
Cook Time15 minutes mins
Total Time30 minutes mins
Course: Main Course
Cuisine: American
Keyword: healthy stir fry, healthy stir fry recipe, how to make a stir fry
Servings: 4 people
Author: Nicki Sizemore
Equipment
Large skillet or wok
Ingredients
- 3 tablespoons neutral vegetable oil (such as grapeseed or safflower), divided
Protein
- 1 pound protein, such as: thinly sliced flank steak, thinly sliced skirt steak, thinly sliced boneless skinless chicken breasts or thighs, thinly sliced pork tenderloin, peeled and deveined shrimp, or firm tofu cubes
- Salt and freshly ground black pepper
Hardy vegetables
- 3-4 cups hardy vegetables, such as: broccoli florets, cauliflower florets, sliced carrots, sliced bell peppers, green beans and/or cubed eggplant
Aromatics
- 3 large garlic cloves, minced
- 1-2 tablespoons minced ginger
- 3 green onions or shallots, thinly sliced, plus more for serving
Tender vegetables
- 3-4 cups tender vegetables, such as: snow peas, snap peas, garden peas, diced zucchini, diced summer squash, sliced mushrooms, baby spinach, chopped baby bok choy, chopped Swiss chard, and/or bean sprouts
Stir fry sauce
- 1 batch Stir-Fry Sauce, see recipe link above
For serving
- Cooked rice or quinoa
- Chopped cashews, peanuts or toasted sesame seeds (optional)
- Sriracha or chile sauce (optional)
Instructions
Partially cook the protein
Heat a large flat-bottomed wok or a large skillet over high until hot (to test if it’s hot enough, flick a drop of water into the pan—it should evaporate immediately). Swirl in 1 tablespoon of the oil. Add the protein, and season with salt and pepper. Sauté, stirring occasionally, until lightly caramelized on the outside but still undercooked in the center, about 2 minutes. Transfer to a plate.
Start the hardy vegetables
Swirl in another tablespoon of oil and add the hardy vegetables. Cook, stirring occasionally, until caramelized in spots, about 4-5 minutes.
Add the aromatics
Push the vegetables to one side of the wok. On the other side, add the remaining tablespoon of oil, followed by the garlic, ginger and scallions. Cook, stirring, 30 seconds.
Add the tender vegetables
Add the tender vegetables and toss everything together. Cook, stirring constantly, until the vegetables are crisp-tender, about 1-3 minutes.
Add the stir fry sauce
Return the protein to the wok. Whisk (or shake) the stir-fry sauce to distribute the cornstarch, and then add it as well. Cook, stirring gently, until the sauce comes to a boil coats the meat and vegetables, about 1 minute. Season to taste with salt and pepper to taste.
Serve
Serve the stir-fry over rice and sprinkle with sliced scallions. If you’d like, garnish with chopped cashews, peanuts or toasted sesame seeds. If you like it spicy, drizzle with sriracha or chile sauce!
Notes
Tips:
- Use a large (12- to 14-inch) skillet or a flat-bottomed wok.
- To get a jumpstart on dinner, make the Stir Fry Sauce ahead (it can be refrigerated for up to 5 days), and chop up the vegetables in the morning (or the day before!).
- It’s important to preheat the wok or skillet before beginning. You can test if it’s hot enough by flicking in a few drops of water—they should evaporate within 1-2 seconds of contact.
- Be sure to chop up all of your vegetables and aromatics before you start the cooking process—once it gets started it goes fast!
More Gluten-Free Dinner Recipes
- Easy Sausage Baked Pasta with Ricotta (One Skillet!)
- Ultimate Whole Smoked Chicken Recipe (Traeger Smoked Chicken)
- Juicy Yogurt Marinated Grilled Chicken
Reader Interactions
Comments
Ann Spahr says
Can you use frozen stir fry veggies blend?
Reply
Nicki Sizemore says
Hi Ann! Yes, you can use frozen veggies, although they won't caramelize in the pan (however they'll still be delicious). Keep your eye on them as they cook and trust your instincts!
Reply
Sylvia colemen says
A little confused about how to make the sauce for the stir fry
Reply
Nicki Sizemore says
Hi Sylvia! The stir-fry sauce recipe is here: https://fromscratchfast.com/easy-homemade-stir-fry-sauce-recipe-gluten-free/ I hope you enjoy!
Reply
Dave says
I'm curious why it says grated garlic? Would a garlic press be o.k.? I'm looking forward to trying this.
Reply
Nicki Sizemore says
Hi Dave, great question! I often use my microplane to grate garlic, simply because it's easier and you get a very fine paste. That being said, you can absolutely use a garlic press in this recipe, or you can simply chop the garlic. I hope you enjoy!!
Reply
Katie says
This works in so many iterations. Love the fresh taste and the simplicity of it all! Thanks.
Reply
Nicki Sizemore says
I'm so glad you like it!
Reply
Aunt Linda says
Water chestnuts...mung sprouts....tofu having marinated in the sauce ...onion....celery...and the meat having marinated as well ..... (Just thoughts) ????????
Reply
Nicki Sizemore says
Hi there, you can absolutely double the sauce and use half of it as a marinade. Delicious!! xoxo
Reply
