Quick 15 Minute Stir-Fry Chicken and Veggies

Ingredients

• 30 ml (2 tablespoons)olive oil, or another oil
• 454 g (1 pound)boneless, skinless chicken breasts, cut into 1.3 cm (½-inch)-thick slices
• 180 g (2 cups)broccoli florets
• 1 largecourgette, sliced
• 1 mediumbell pepper, cut into 1.3 cm (½-inch)-thick slices
• 1 mediumyellow onion, halved and cut into 1.3 cm (½-inch)-thick slices
• 3–4 clovesgarlic, minced or crushed
• 15 ml (1 tablespoon)Italian seasoning, or your favourite seasoning blend
• 5 ml (1 teaspoon)salt
• 2.5 ml (½ teaspoon)black pepper

Instructions

1. 1

   Cook the stir-fry

   Heat the oil in a large frying pan over a medium-high heat. Add the chicken, vegetables, garlic, Italian seasoning, salt and pepper. Cook for 8–10 minutes, stirring occasionally, until the vegetables are soft and tender and the chicken is golden and cooked through.

2. 2

   Serve the dish

   Serve with rice, pasta or toasted bread, or enjoy on its own.

What is chicken and vegetable stir-fry?

Stir-frying is a cooking technique associated with Chinese cuisine, using high heat and frequent movement to cook ingredients quickly. This version is a simple home-style skillet meal rather than a traditional regional stir-fry.

Chicken, mixed vegetables and Italian seasoning give it a familiar, savoury flavour, while the short cooking time makes it a handy option for a weeknight.

Nutrition and macros by portion

The nutrition label shows one serving as written: 242 calories, 29g protein, 14g carbs, 13g fat.

Chicken supplies most of the protein, while the oil contributes most of the fat and the vegetables provide some carbohydrates and fibre. Serve with a moderate portion of rice or pasta and add extra vegetables if you want to balance the plate with more produce.

Why this mix works

Chicken breasts: Slicing them about 1.3 cm thick helps them cook in the same brief window as the vegetables. Keep the pieces similar in size for more even cooking.

Vegetables: Broccoli, courgette, pepper and onion bring a mix of shapes and textures. Cutting the pepper and onion to the specified thickness helps them soften without needing a separate cooking stage.

Seasoning: Garlic, Italian seasoning, salt and black pepper provide the main flavour, so the recipe does not need a separate sauce.

Getting the timing right

The method adds the chicken and vegetables to the pan together, then cooks everything for 8–10 minutes over medium-high heat. Stir occasionally so ingredients cook evenly and have contact with the hot pan.

A crowded pan may release moisture and cook the ingredients less evenly. Use a large frying pan and avoid packing the mixture tightly.

Check for doneness

Chicken: The pieces should be golden on the outside and cooked through in the centre. If you are unsure, cut into the thickest piece and check that there is no raw-looking centre.

Vegetables: The recipe calls for them to be soft and tender. Check the broccoli and courgette as you stir; stop cooking once they reach the texture you like.

Choose a serving base

Rice or pasta makes the dish a more substantial meal and catches the seasoned juices in the pan. Toasted bread is another straightforward accompaniment.

You can also serve it on its own, as the method suggests. For a fuller plate, add the side separately so you can adjust the amount to suit your appetite.

Keep the pan moving

Stirring occasionally is enough to move the pieces around and help prevent the garlic and chicken from sticking. Avoid stirring constantly, which gives the ingredients less time in contact with the hot surface.

If some vegetables soften sooner than others, check the texture as the cooking time approaches its end and remove the pan from the heat when everything is ready.

Recipe notes & tips

• Slice the chicken evenly so the pieces cook at a similar rate.
• Use a large frying pan to give the ingredients room to cook.
• Prepare and cut the vegetables before heating the oil, as the cooking time is short.
• Stir occasionally, paying attention to the garlic so it does not sit against the pan for too long.
• Check the chicken and vegetables near the end of the 8–10-minute cooking time.

Variations

• Change the seasoning: Use a different favourite seasoning blend in place of the Italian seasoning.
• Choose another oil: Use another cooking oil instead of olive oil.
• Add a side: Serve with rice, pasta or toasted bread as suggested.
• Adjust the pepper: Use more or less black pepper to suit your taste.
• Keep it simple: Serve the chicken and vegetables on their own rather than adding a side.

Common mistakes to avoid

• Uneven chicken slices: Cut the pieces to a similar thickness so they cook more evenly.
• Crowded pan: The ingredients may cook less evenly; use a large frying pan with room to stir.
• Overcooking the vegetables: Check their tenderness as the cooking time nears its end and stop when they are soft.
• Guessing the chicken is ready: Check the thickest piece before serving to make sure it is cooked through.
• Leaving garlic undisturbed: Stir occasionally so the garlic does not remain against the hot pan.

How to store

Refrigerate leftovers in a covered container and use within 3 days. Reheat in a frying pan over a medium heat until hot throughout, stirring occasionally; add a small splash of water if the mixture seems dry.

Frequently asked questions