Cantonese chicken and vegetable stir fry – A Nutritiously simple and healthy Dinner with Delicate Flavors
Our Cantonese Chicken and Vegetable Stir Fry is a flavorful and healthy dish packed with tender chicken, colorful vegetables, and authentic Cantonese flavors. Quick and easy to make, this stir-fry is a healthy weeknight meal for a busy family. Learn how to create this restaurant quality dish at home with our simple recipe.
Cantonese dishes are a great source of healthy dinner options for those seeking simple meal preparation to fit into a busy lifestyle. Asian cuisine became a nutritional focus when we decided to transform our diet to improve our health and live healthy. Many former menu staples had to be replaced with foods that were low in fat and carbohydrates. Asian stir fry often includes fresh vegetables that are the focus of the meal with minimal meat protein, fats and carbohydrates.
It is imperative to prepare these meals from home as takeout is often laden with excess sugar, salt and fat. Fortunately, once one becomes familiar with the ingredients and adds them to their pantry, asian cuisine is not complicated to prepare. If you regularly follow us you will find that we post many asian recipes that we recommend you include in your cooking repertoire. A founding goal of our food blog was to increase the number of healthy recipes our followers could prepare and assist you in sustaining a healthy diet.
The vegetables in this recipe and most asian recipes can easily be substituted for others that may be in season or that you may prefer. Use locally grown or, better yet, home grown produce to add additional flavor and vibrancy. The dish we prepared for this post includes home grown squash and red peppers with locally grown asparagus. A farmers market is a great resource to obtain fresh produce. You can find a local farmers market through this link or search “farmers market near me”.
What to serve with Cantonese chicken and vegetable stir fry?
This dish goes well over rice (try brown rice for addition health benefits), quinoa or noodles. We suggest limiting the amount of carbohydrates to one cup of cooked rice. We provide a simple marinade for the chicken. To save time, you can also use a store bought marinade. However, realize that saving time comes with a cost. Store bought marinades will likely include added sugar, salt and other unwanted ingredients.
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Cantonese Chicken and Vegetables
4
servings15
minutes10
minutesTraditional asian stir-fry with delicate Cantonese flavors. A healthy, quick and easy meal.
Ingredients
2 chicken breasts cut into 1 inch chunks marinated
1 medium zucchini quartered and sliced
1 medium onion sliced
2 cloves of garlic minced
1 Tbs ginger minced
1 orange or red pepper cut into 1 inch chunks
8-10 asparagus stalks cut diagonally in 1 inch pieces
6 mushrooms sliced (white button or shitaki)
Avocado oil
Chicken Marinade:
1 Tbs Chinese cooking wine (Shaoxing Wine)
1 Tbs soy sauce or coconut aminos
2 tsp Avocado oil
2 tsp cornstarch
Cantonese Sauce:
2 tsp soy sauce or coconut aminos
1 tsp duck sauce
3 Tbs hoisin sauce
1/4 cup chicken stock
Directions
- Combine marinade ingredients and add to chicken. Set aside for 15 minutes.
- While chicken marinates, cut up all your vegetables. Keep onion, garlic and ginger separate.
- In a small bowl, combine ingredients for the Cantonese sauce and set aside.
- Heat avocado oil in a wok on high heat. Add onion, garlic and ginger. Saute for about 30 seconds before adding the rest of the vegetables. Continue to stir quickly for 1 1/2-2 minutes. Remove from pan. Vegetables should still have crisp to them as they will continue to cook later in the sauce.
- Drain excess marinade from chicken. Add a tablespoon of avocado oil to wok on high heat. Add chicken. Sear chicken on high for 20 seconds and flip. Continue cooking for another 30 seconds.
- Add cooked vegetables to chicken. Stir to combine. Add Cantonese sauce mixture. Once sauce begins to bubble, lower heat. Simmer for 2-3 minutes until chicken is cooked through.
Notes
- While you can add any protein of your choice to this dish, it would also work well with just vegetables.
- Great served over rice, quinoa or noodles.
- Substitute any vegetable of your choice. Examples could include bok choy, broccoli, string beans, Chinese eggplant, etc.
- Using a store bought marinade can save some time. However this substitution will likely add sugar and salt to the dish.
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