Sesame Chicken Stir-Fry Recipe

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Stir-fry meals are great because they don’t take long to cook, the ingredients can easily be changed, and they are usually pretty healthy with lots of veggies. Hooray!

I used to think you just throw some chicken, veggies, and sauce in a skillet or wok and cook it up together for a stir-fry. But the results were always lacking. Now I know, for an excellent stir-fry, you need to take a few more steps. The beauty of it is that it is still a pretty quick meal and very flexible.

sesame chicken stir-fry meal

How to make a stir-fry:

  1. Prep everything before cooking. Since it will cook quickly, you will need to have everything ready before you begin, even the sauce.
  2. Use a large 12-inch skillet and get it hot. Using a small skillet will steam the ingredients rather than stir-fry. It is crucial that the oil is hot before adding the protein.
  3. Brown the protein. Cook until browned on all sides, transfer to a plate and tent it with foil to keep it warm. Later, the protein will finish cooking through in the sauce.
  4. Stagger the cooking of the veggies. Add longer-cooking veggies first. Tough veggies may require some liquid and covering the skillet to steam them before they are stir-fried.
  5. Clear the center of the pan and add aromatics. Push veggies to the edges of the skillet, clearing a spot in the center. Add the aromatics to the center and cook, mashing them into the pan until they are fragrant, about 30 seconds.
  6. Finish with the sauce. Return the browned protein to the pan to finish cooking. Whisk the sauce to recombine, then add to the skillet and simmer until thickened.

sesame chicken stir-fry ingredients

To make this TERRAfit-friendly, use a healthy oil in place of the canola oil.

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Recipe from Mel’s Kitchen Cafe and how-to adapted from America’s Test Kitchen Healthy Family Cookbook

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Sesame Chicken Stir-Fry Recipe

5 / 5 (1 review)
Serves: Serves 4-6

Ingredients

  • 1 1/4 cups low-sodium chicken broth
  • 1/2 cup low-sodium soy sauce
  • 4 tablespoons cornstarch
  • 1 tablespoon sesame oil
  • 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
  • 2 tablespoons canola oil
  • 1 pound broccoli, florets cut into 1-inch pieces, stalks discarded
  • 1 red bell pepper, stemmed, seeded and cut into thin strips
  • 1/2 tablespoon grated fresh ginger
  • 1 tablespoon toasted sesame seeds
  • cooked rice for serving

Instructions

  1. In a liquid measuring cup, whisk together 1 cup broth, 6 tablespoons soy sauce, 2 tablespoons cornstarch and the sesame oil. In a large bowl, toss the cubed chicken with the remaining 2 tablespoons soy sauce, 2 tablespoons cornstarch and 1 tablespoon oil.
  2. Heat remaining 1 tablespoon oil in a 12-inch nonstick skillet over medium heat until the oil is hot and rippling. Add the chicken mixture and brown the chicken until cooked through, flipping once, about 5-7 minutes. Transfer the chicken to a plate and tent with foil. Set aside.
  3. To the empty skillet add the broccoli and remaining 1/4 cup broth. Cover the skillet and cook until the broccoli begins to soften and turn bright green, about 2 minutes. Uncover the skillet and cook until the liquid evaporates, about 1 minute. Add the bell pepper and cook 3-4 minutes, stirring occasionally. Add ginger and cook until fragrant, about 30 seconds. Whisk the sauce in the liquid measuring cup to recombine and add to the skillet with the chicken and any accumulated juices. Cook, stirring often, until the mixture is bubbly and thickened, about 2 minutes. Sprinkle the mixture with sesame seeds. Serve over hot, cooked rice.
Ingredients: Chicken
Meal Type: Clean Eating

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