Name: Chicken vegetable stir-fry
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 2 servings
Cuisine: Chinese
Ingredients: 1½ breasts chicken breast, boneless skinless; 2 heads baby bok choy; 1 medium red bell pepper; 2 cloves garlic, smashed; 2 tsp fresh ginger, grated; 1 tbsp tamari (gluten-free soy sauce); 1 tsp honey; 1 tsp toasted sesame oil; 1 tbsp vegetable oil (canola)

High in (% Daily Value per serving): Vitamin C 136%, Niacin (B3) 99%, Vitamin B6 97%, Selenium 64%, Vitamin K 45%, Vitamin A 37%, Riboflavin (B2) 31%, Folate 25%, Potassium 20%

Ingredients for 2

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1½ breasts chicken breast, boneless skinless (300 g)
2 heads baby bok choy (200 g)
1 medium red bell pepper (120 g)
2 cloves garlic, smashed (6 g)
Same amount as: 2 tsp fresh minced garlic, 1 tsp jarred minced garlic, ¼ tsp garlic powder.
2 tsp fresh ginger, grated (4 g)
Same amount as: 10 mL, ⅛ tsp ground ginger.
1 tbsp tamari (gluten-free soy sauce) (16 g)
Same amount as: 15 mL.
1 tsp honey (7 g)
Same amount as: 5 mL.
1 tsp toasted sesame oil (4.5 g)
Same amount as: 5 mL.
1 tbsp vegetable oil (canola) (14 g)
Same amount as: 15 mL.

Find alternative ingredients

Healthier swaps

Optional. Nutrition and cost update as you choose; the recipe was written with the original.

tamari (gluten-free soy sauce)
- coconut aminos: About 65% less sodium. A little sweeter (1 g sugar per teaspoon).
honey
- sugar-free honey: Honey flavor and texture with almost no sugar or calories. Allulose browns faster than honey, so watch glazes.
- allulose: No sugar and almost no calories. Adjust to taste; dissolve it in a splash of water for sauces.

Quantities are for 2 servings. More than 2 servings crowds a skillet. Cook the chicken in rounds.

Nutrition Facts

2 servings per recipe

Serving size 1 plate (336 g raw)

Nutrient	Per serving	% DV*
Calories	315
Total fat	14 g	17%
Saturated fat	1.8 g	9%
Cholesterol	110 mg	36%
Sodium	583 mg	25%
Total carbohydrate	10 g	4%
Dietary fiber	2.4 g	9%
Total sugars	6.8 g
Net carbs†	8 g
Protein	37 g	74%
Vitamin D	0.15 mcg	1%
Calcium	124 mg	10%
Iron	1.9 mg	10%
Potassium	919 mg	20%
Vitamin A	331 mcg	37%
Vitamin C	123 mg	136%
Vitamin E	2.6 mg	17%
Vitamin K	54 mcg	45%
Thiamin (B1)	0.22 mg	19%
Riboflavin (B2)	0.4 mg	31%
Niacin (B3)	16 mg	99%
Vitamin B6	1.6 mg	97%
Folate	101 mcg	25%
Vitamin B12	0.32 mcg	13%
Magnesium	73 mg	17%
Zinc	1.4 mg	13%
Selenium	35 mcg	64%

Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.

* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.

Steps

Slice the chicken thinly across the grain, about 5 mm (¼ in). Cut the pepper into strips. Cut the bok choy stems into 2 cm (¾ in) pieces and keep the leaves separate. Mince the garlic.
In a small bowl, stir together the tamari, honey, sesame oil and 1 tbsp water.
Heat half the oil in the pan on high until it shimmers. Spread the chicken in one layer. Leave it 1 minute, then stir-fry 2–3 minutes. Move it to a plate.
Done looks like: White all the way through, browned in spots.
Add the rest of the oil, the bok choy stems and the pepper. Stir-fry 2 minutes.
Add the garlic, ginger and bok choy leaves. Stir-fry 1 minute.
Done looks like: Leaves just wilted, stems bright and still crisp.
Add the chicken and the sauce. Toss 1 minute until everything is coated and hot.

Equipment

Large frying pan or skillet, 30 cm (12 in) $25–60

What to look for

Wide flat base so food cooks in one layer
Stainless steel or cast iron for high heat

Skip: Woks on flat electric stoves; they do not heat evenly there.

Silicone spatula $5–12

What to look for

One-piece (no seam where the head meets the handle)
Stiff enough to scrape, safe on non-stick

Skip: Wooden spatulas for non-stick pans; they work but do not scrape as cleanly.

Chef's knife, 20 cm (8 in) $15–50

What to look for

Comfortable handle that does not slip when wet
Blade you can sharpen, or a cheap one you replace every few years

Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.

Cutting board $10–30

What to look for

At least 30 × 40 cm (12 × 16 in), so food stays on it
Wood or plastic; plastic goes in the dishwasher

Skip: Glass or stone boards. They dull knives fast.

What	Cause	Fix
Watery pan, soft vegetables	Pan not hot enough, or too much in it at once.	Heat until the oil shimmers. Cook the chicken separately, in rounds if needed.
Tough chicken	Slices too thick, or cooked too long.	Slice thin across the grain and take it out as soon as it is white inside. It finishes in the sauce.

Version	Changes	Per serving
Original	As written. Hands-on 25 min, total 31 min.	315 kcal 37 g protein 2.4 g fiber 8 g net carbs 14 g fat
Vegan	Firm tofu instead of chicken, maple syrup instead of honey. Also vegetarian. Hands-on 25 min, total 31 min.	347 kcal 29 g protein 5.8 g fiber 8.2 g net carbs 23 g fat
Higher carb	Add cooked white rice (microwave pouch). Hands-on 25 min, total 31 min.	477 kcal 40 g protein 2.9 g fiber 43 g net carbs 14 g fat

Chicken vegetable stir-fry

Ingredients for 2

Healthier swaps

Optional

Nutrition Facts

Steps

Equipment

What goes wrong

Versions

Notes