Stir fry is my go-to for family dinner. It is easy, the boys love it, and is great leftover (and I typically don't do leftovers!). Initially the prep may seem like a lot, but once you have done it a time or two you will find your rhythm and will be adding this dish to your weekly dinner rotation.

Chicken Stir Fry

Stir Fry

  • 3-4 skinless, boneless chicken breasts (about 1 1/4 pounds)
  • 4 whole carrots (washed and peeled)
  • 1 large zucchini
  • Green onions
  • Soy sauce (low sodium)
  • Extra virgin olive oil
  • Fresh ginger
  • 2 cloves garlic
  • Red pepper flakes
  • Freshly ground pepper
  • 2 large bowls
  • Wok or large frypan
  • Rice (optional, for serving)



Cutting on the width of the chicken breast, thinly slice chicken into 1-2 inch pieces. Place cut chicken into a bowl and add 1 tablespoon of soy sauce, 1 tablespoon of EVOO, 2 cloves of minced garlic, 1-2 teaspoons minced ginger, dash of red pepper flakes, and freshly ground pepper (to taste). Do not add salt, the soy has enough sodium to season. Toss chicken to coat and set aside.

In a separate bowl, add carrots and zucchini that have been julienned into 1-2 inch pieces. Add 1/4 cup of chopped green onion. Toss vegetables with about 1 tablespoon of soy sauce, 1 tablespoon of EVOO, and set aside.


In a preheated wok or large frypan on medium-high heat, add chicken. Let meat sizzle on pan for a minute before tossing to get a nice brown on the meat. After a minute, toss gently to ensure even cooking and reduce heat to medium. Allow chicken to cook 4-5 minutes, or until light brown and cooked through. Add additional soy sauce as needed, if pan gets too dry. Next, add vegetables and toss with chicken. Cook for an additional 5-6 minutes on medium-low heat or until vegetables are al dente. If you prefer softer vegetables, cover pan with a piece of foil to help cook vegetables more thoroughly. Again, add additional soy sauce as needed (if pan is too dry or you prefer more sauce).

Serve immediately over rice (I prefer brown rice!). Enjoy!

Stir Fry

Oval platter (linked similar) by Terrafirma from Open Door Shop (Charleston, SC)

Images by William Avery Photography,