Italian Balsamic Chicken Stir Fry

Ingredients

• 680 g (1 1/2 lb)chicken thighs or breasts, diced into 1.3 cm (1/2-inch) pieces
• 8 g (1 tablespoon)cornstarch or arrowroot
• 1 smallred pepper, sliced very thinly
• 1 smallgreen pepper, sliced very thinly
• 1 smallonion, thinly sliced
• 2 ears (optional)corn, kernels removed
• 1 mediumsummer squash, such as pattypan, crookneck or courgette
• 60 ml (1/4 cup)garlic scapes, roughly chopped into 1.3 cm (1/2-inch) pieces, or 1–2 garlic cloves
• 30–45 ml (2–3 tablespoons)light-flavoured olive oil, preferably not extra virgin
• To tastekosher salt
• To tastefreshly ground black pepper
• 60 ml (1/4 cup)balsamic vinegar
• 15 ml (1 tablespoon)honey

Instructions

1. 1

   Prepare ingredients

   Prepare and slice everything before turning on the hob. Whisk the balsamic vinegar and honey together and set aside. Put the chicken in a large bowl, sprinkle over the arrowroot or cornstarch, and toss to coat. When ready to cook, heat 30 ml (2 tablespoons) of olive oil in a very large frying pan over medium-high heat.

2. 2

   Cook the chicken

   Add the chicken to the hot oil and season with salt and pepper. Toss to coat, then leave it for 1–2 minutes, until it starts to brown. Turn the pieces with tongs and cook the other sides. When the chicken is barely cooked through, transfer it to an empty bowl.

3. 3

   Stir-fry vegetables

   Add the peppers and onion to the oil remaining in the pan. Toss with tongs or a wooden spatula for a couple of minutes, until barely tender but still crisp, then transfer them to the bowl with the chicken. Add the squash, garlic scapes and corn, if using, to the pan. Add a little oil if needed and stir-fry, tossing constantly, just until the squash begins to soften.

4. 4

   Add the sauce

   Return everything in the bowl to the pan and pour in the balsamic mixture. Cook for just a minute or two, stirring until all the pieces are coated with sauce.

What is balsamic chicken stir-fry?

This is a chicken-and-vegetable stir-fry finished with a simple balsamic vinegar and honey sauce. The Italian-inspired flavour comes from the sweet-sour glaze rather than a long-simmered sauce.

Here, the chicken is coated in a little starch and the vegetables are cooked in stages. That keeps the pieces distinct and helps the glaze cling to the finished dish.

Nutrition and macros by portion

The nutrition label shows one serving as written: 355 calories, 34g protein, 20g carbs, 15g fat.

Chicken supplies most of the protein, while the honey, vegetables and optional corn contribute carbohydrates; olive oil supplies most of the fat. Balance a serving with plenty of extra vegetables, or add rice or noodles if you want a more substantial plate.

Choose and prepare the chicken

Chicken thighs: these tend to stay juicy in a hot pan and bring a richer flavour.

Chicken breasts: these work too; cut them into even pieces so they cook at a similar pace. The light starch coating helps protect the meat and gives the sauce something to cling to.

Get the pan ready

Prep first: slice the vegetables and whisk the balsamic and honey before heating the oil. Stir-frying moves quickly, so having each ingredient within reach makes it easier to avoid overcooking.

Use a large pan: the chicken and vegetables need room to make contact with the hot surface. If your pan is small, cook in batches rather than crowding it.

Cook the vegetables in stages

Peppers and onion: cook these briefly, then take them out while they are still crisp. They will return to the pan at the end.

Squash and corn: add these after the first vegetables have been removed. Stir constantly and stop when the squash starts to soften; it will cook a little more when everything is reunited.

Finish with the balsamic glaze

Balsamic and honey: whisk them together before they go into the pan so the sweet and tangy flavours are evenly combined. The sauce is added only after the chicken and vegetables are cooked.

Brief finishing time: stir for a minute or two, just until the glaze coats the ingredients. Leaving it much longer can soften the vegetables and reduce the sauce too far.

Serve it while crisp

Serve the stir-fry straight from the pan while the vegetables still have a little bite. Rice, noodles or crusty bread make useful accompaniments for the balsamic sauce.

For a lighter plate, pair it with extra vegetables or a simple salad. For a more filling meal, serve it with a generous portion of rice or noodles.

Recipe notes & tips

• Cut the chicken and vegetables into pieces of similar size for more even cooking.
• Use an oil suitable for high-heat cooking, as the recipe recommends.
• Keep the chicken in a single layer where possible so it can brown rather than steam.
• Set a clean bowl aside for the cooked chicken and vegetables before you start.
• Add a small drizzle of oil before cooking the squash if the pan looks dry.

Variations

• Use garlic cloves: substitute 1–2 cloves if garlic scapes are unavailable.
• Add the corn: remove the kernels from 2 ears and stir-fry them with the squash.
• Change the squash: use pattypan, crookneck squash or courgette.
• Choose your chicken: use thighs for a richer result or breasts for a leaner option.
• Serve with rice: spoon the stir-fry and its glaze over cooked rice for a more substantial meal.

Common mistakes to avoid

• Crowding the pan: the chicken may steam instead of brown, so use a very large pan or cook in batches.
• Cooking the vegetables too long: they can turn soft, so remove the peppers and onion while they are still crisp.
• Adding the sauce too early: it can over-reduce while the chicken cooks, so wait until everything is back in the pan.
• Skipping the prep: stir-frying leaves little time to chop mid-cook, so have all ingredients ready before heating the oil.
• Leaving the pan unattended: the squash needs frequent tossing, so keep stirring until it just starts to soften.

How to store

Refrigerate leftovers in a covered container for up to 3 days. Reheat in a frying pan over medium heat until piping hot, stirring gently; the vegetables will be softer after storage.

Frequently asked questions