Ground Chicken & Vegetable Stir Fry, easy one pan dinner! Healthy, quick, low-carb, high-protein.
Ground Chicken & Vegetable Stir Fry, easy one pan dinner! Healthy, quick, low-carb, high-protein. is a easy American (Asian‑inspired) recipe that serves 4. 350 calories per serving. Recipe by mallorythedietitian on YouTube.
Prep: 15 min | Cook: 10 min | Total: 35 min
Cost: $10.20 total, $2.55 per serving
Ingredients
- 1 lb Ground Chicken (lean, preferably 93% lean)
- 2 cups Mixed Vegetables (e.g., sliced bell pepper, shredded carrots, broccoli florets, snap peas)
- 2 cloves Garlic (minced)
- 1 tbsp Ginger (fresh, grated)
- 3 tbsp Soy Sauce (low‑sodium preferred)
- 1 tbsp Sesame Oil (toasted, for flavor)
- 1 tbsp Rice Vinegar (adds brightness)
- 1 tbsp Honey (balances saltiness)
- 1 tsp Cornstarch (mixed with 2 tbsp water to slurry)
- 2 tbsp Vegetable Oil (high‑smoke‑point oil for stir‑frying)
- 2 stalks Green Onions (sliced, for garnish)
- 1 tsp Sesame Seeds (toasted, optional garnish)
Instructions
Prep the Sauce
In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, honey, and the cornstarch slurry (cornstarch mixed with 2 tbsp water). Set aside.
Time: PT5M
Prep Vegetables & Aromatics
Slice bell pepper, shred carrots, cut broccoli into bite‑size florets, and trim snap peas if using. Mince garlic and grate ginger. Slice green onions for garnish.
Time: PT5M
Cook Ground Chicken
Heat 1 tbsp vegetable oil in the wok over medium‑high heat. Add ground chicken, breaking it up with the spatula. Cook until no longer pink, about 4‑5 minutes.
Time: PT5M
Temperature: Medium‑high
Stir‑Fry Vegetables
Push the cooked chicken to one side of the wok. Add remaining 1 tbsp oil, then add garlic, ginger, and the mixed vegetables. Stir‑fry for 3‑4 minutes until vegetables are crisp‑tender.
Time: PT4M
Temperature: Medium‑high
Combine & Finish with Sauce
Stir the chicken and vegetables together, then pour the prepared sauce over the mixture. Toss continuously for 2‑3 minutes until the sauce thickens and coats everything evenly.
Time: PT3M
Temperature: Medium
Plate and Garnish
Remove from heat. Sprinkle sliced green onions and toasted sesame seeds on top. Serve immediately over steamed rice or in lettuce cups.
Time: PT3M
Nutrition Facts
- Calories
- 350
- Protein
- 28 g
- Carbohydrates
- 22 g
- Fat
- 12 g
- Fiber
- 4 g
Dietary info: High protein, Gluten‑free if using tamari, Low‑fat
Allergens: Soy, Sesame
Ingredient Substitutions
- Instead of Ground Chicken: Ground Turkey, Ground Pork (higher fat)
- Instead of Mixed Vegetables: Fresh stir‑fry vegetable blend, Frozen stir‑fry mix
- Instead of Garlic: Garlic paste (1 tsp)
- Instead of Ginger: Ground ginger (1 tsp)
- Instead of Soy Sauce: Tamari (gluten‑free)
- Instead of Sesame Oil: Peanut oil (for cooking)
- Instead of Rice Vinegar: Apple cider vinegar (1 tsp)
- Instead of Honey: Maple syrup
- Instead of Cornstarch: Arrowroot powder
- Instead of Vegetable Oil: Canola oil, Peanut oil
- Instead of Green Onions: Chives
- Instead of Sesame Seeds: Pumpkin seeds
Equipment Needed
- Wok or Large Skillet
- Spatula or Wooden Spoon
- Cutting Board
- Chef’s Knife
- Measuring Spoons
- Small Bowl
Critical Steps — Do Not Skip
- Preparing the sauce with cornstarch slurry before cooking.
- Cooking ground chicken until fully done (165°F).
- Ensuring the sauce thickens properly after adding to the stir‑fry.
Chef Tips from the Video
- Use a very hot wok for a true “wok‑hei” (breath of the wok) flavor.
- Add a splash of rice wine or Shaoxing wine to the sauce for depth if desired.
- For extra crunch, toss in a handful of roasted peanuts just before serving.
Troubleshooting
Sauce is watery and does not thicken.
Add an extra ½ tsp cornstarch slurry (cornstarch mixed with water) and cook a minute longer.
Chicken turns dry.
Do not over‑cook; remove from heat as soon as it reaches 165°F and combine with the sauce promptly.
Vegetables are soggy.
Stir‑fry on high heat and avoid adding too much liquid; keep cooking time short (3‑4 minutes).
Storage
Refrigerator: Store in an airtight container for up to 3 days.
Freezer: Freeze in a freezer‑safe bag for up to 2 months; reheat thoroughly.
Room temperature: Do not leave at room temperature for more than 2 hours.
Make-Ahead Tips
- Prepare the sauce and store it in a sealed jar for up to 3 days.
- Chop all vegetables in advance and keep them in a damp paper towel in the fridge.
Frequently Asked Questions
What is the cultural significance and history of ground chicken stir‑fry in American Asian‑inspired cuisine?
Ground chicken stir‑fry reflects the American adaptation of traditional Asian wok cooking, offering a quicker, budget‑friendly protein option while retaining classic flavor profiles like soy, ginger, and sesame.
What are the traditional regional variations of chicken stir‑fry in Chinese cuisine?
In Chinese cuisine, stir‑fry variations include Cantonese chicken with oyster sauce, Sichuan chicken with spicy doubanjiang, and Hunan chicken with fermented black beans. Each region emphasizes different aromatics and heat levels.
How is a ground chicken stir‑fry traditionally served in Asian‑inspired meals?
It is commonly served over steamed jasmine or rice noodles, or spooned into crisp lettuce leaves for a low‑carb option, often accompanied by a side of pickled vegetables.
What occasions or celebrations feature chicken stir‑fry in American households?
Chicken stir‑fry is a go‑to weeknight dinner, but it also appears at casual gatherings, potlucks, and family game nights because it can be prepared quickly and feeds a crowd affordably.
What other Asian‑inspired dishes pair well with this ground chicken and vegetable stir‑fry?
Pair it with steamed jasmine rice, fried rice, or a simple cucumber‑sesame salad. A side of miso soup or egg drop soup also complements the meal nicely.
What are the authentic traditional ingredients for a chicken stir‑fry versus acceptable substitutes?
Traditional ingredients include soy sauce, ginger, garlic, sesame oil, and a cornstarch thickener. Acceptable substitutes are tamari for gluten‑free diets, honey or maple syrup for sweetness, and arrowroot powder instead of cornstarch.
What are the most common mistakes to avoid when making ground chicken stir‑fry?
Common mistakes include overcooking the chicken, overcrowding the pan which steams the vegetables, and adding the sauce too early before the vegetables are crisp‑tender. Follow the step‑by‑step timing to avoid these pitfalls.
Why does this recipe use cornstarch slurry instead of just soy sauce for thickening?
Cornstarch creates a glossy, velvety coating that clings to the chicken and vegetables, whereas soy sauce alone would remain thin and not provide the desired texture.
Can I make this ground chicken stir‑fry ahead of time and how should I store it?
Yes, you can prepare the sauce and chop the vegetables up to 24 hours ahead. Store the cooked stir‑fry in an airtight container in the refrigerator for up to 3 days and reheat gently in a skillet.
What texture and appearance should I look for when the stir‑fry is done?
The chicken should be fully cooked but still moist, the vegetables should be bright‑colored and crisp‑tender, and the sauce should be glossy and coat each piece without pooling.
How do I know when the ground chicken stir‑fry is done cooking?
When the chicken is no longer pink and reaches an internal temperature of 165°F, the vegetables are tender yet still crisp, and the sauce has thickened to a syrupy consistency, the dish is ready.
What does the YouTube channel MalloryTheDietitian specialize in?
The YouTube channel MalloryTheDietitian focuses on quick, nutritious, and budget‑friendly recipes that emphasize balanced macros, whole‑food ingredients, and practical cooking tips for busy lifestyles.
How does the YouTube channel MalloryTheDietitian's approach to Asian‑inspired cooking differ from other cooking channels?
MalloryTheDietitian tailors Asian‑inspired dishes to be lower in sodium and added sugars, often swapping high‑fat ingredients for lean proteins like ground chicken and providing clear nutrition breakdowns, unlike many channels that prioritize flavor over health metrics.
What other Asian‑inspired recipes is the YouTube channel MalloryTheDietitian known for?
MalloryTheDietitian is known for recipes such as cauliflower fried rice, shrimp lettuce wraps, low‑sodium teriyaki salmon, and quick vegetable lo mein, all presented with a health‑first perspective.
Last updated: August 29, 2026
