How to stir-fry chicken so it's tender?

To ensure stir-fry chicken is tender, first cut chicken into chunks or strips around 1/2-inch in size, no larger. Second, cook on medium-high to high heat. Third, don't crowd the pan. And lastly, don't overcook it! Watch carefully, as it doesn't take much time to cook. In addition, there is a Chinese cooking technique called "velveting" that some chefs follow for tender stir fry. To velvet, dust the uncooked chicken pieces with baking soda, refrigerate for 20 minutes, then rinse the soda off with water and pat dry. (I have never found this step to be necessary in this stir fry recipe - my chicken always comes out tender!)

What is the secret to good stir fry?

I have 6 key tips for ensuring your stir fry comes out perfectly - prep your ingredients ahead, cook on high heat, use a high smoke point oil, don't overcrowd the pan, stir constantly, and don't overcook. (A more detailed discussion is provided above in the "Tips and Techniques" section.)

Healthy Chicken Stir Fry Recipe - A Well Seasoned Kitchen

Name: Chicken Stir Fry with Rice
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: Healthy
Ingredients: 3 cups cooked Basmati rice (can also use Jasmine or brown rice); 1/4 cup low sodium soy sauce, plus more for serving – see Note; 2 tablespoons dry sherry; 2 tablespoons orange marmalade; 2 teaspoons chopped or grated fresh ginger (or 1/2 teaspoon dried ginger); 2 teaspoons cornstarch; 1/2 teaspoon red pepper flakes, or more to taste; 1 1/2 pounds boneless, skinless chicken breasts (around 3 breast halves) or chicken tenderloins, cut into 1/2-inch chunks; 2 tablespoons high smoke point oil (grapeseed, canola, or vegetable), divided; 12 ounces Chinese pea pods (also known as snow peas); 1/2 teaspoon kosher salt; 1 cup slivered almonds; 2 bunches green onions (around 10), chopped; Fresh ground pepper, to taste; 1 navel orange, sliced and slices cut in half, for garnish; Cilantro, for garnish; Toasted sesame seeds, for garnish

Ingredients

Scale

(See gluten-free adaptations in the Notes section at the bottom of the recipe.)

3 cups cooked Basmati rice (can also use Jasmine or brown rice)
1/4 cup low sodium soy sauce, plus more for serving – see Note
2 tablespoons dry sherry
2 tablespoons orange marmalade
2 teaspoons chopped or grated fresh ginger (or 1/2 teaspoon dried ginger)
2 teaspoons cornstarch
1/2 teaspoon red pepper flakes, or more to taste
1 1/2 pounds boneless, skinless chicken breasts (around 3 breast halves) or chicken tenderloins, cut into 1/2-inch chunks
2 tablespoons high smoke point oil (grapeseed, canola, or vegetable), divided
12 ounces Chinese pea pods (also known as snow peas)
1/2 teaspoon kosher salt
1 cup slivered almonds
2 bunches green onions (around 10), chopped
Fresh ground pepper, to taste
1 navel orange, sliced and slices cut in half, for garnish
Cilantro, for garnish
Toasted sesame seeds, for garnish

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Instructions

Preheat oven to 200 degrees.
In a medium mixing bowl, whisk together the soy sauce, sherry, marmalade, ginger, cornstarch and red pepper flakes. Add chicken and stir to mix. Set aside.
In a wok, medium sauté pan or skillet, heat 2 teaspoons of oil over medium high heat. When hot, add the pea pods and salt and cook, stirring constantly, just until peas are beginning to soften. Remove and place in oven to keep warm. Don’t clean out the pan!
In the same pan, heat 2 teaspoons of oil over medium high heat. When hot, add the almonds and cook, stirring constantly, until brown. Remove and place in oven to keep warm. Still don’t clean out the pan!
In the same pan, heat remaining 2 teaspoons of oil over medium high heat. When hot, add the green onion and cook, stirring constantly, until crisp-tender. Remove and place in oven to keep warm. Still don’t clean out the pan!
Add chicken mixture to pan and cook, stirring constantly, until chicken is cooked through, around 5 to 7 minutes.
To serve in individual bowls: Divide cooked rice evenly between 4 to 6 shallow bowls (I like to use pasta bowls, that are a bit flatter on the bottom). Arrange each stir-fry ingredient in sections on top of the rice – chicken, pea pods, almonds, green onion (see photo). Garnish with the sliced orange, cilantro and sesame seeds.
To serve on one large platter: Spread cooked rice in an even layer on a large serving platter. Place chicken in center. Top with green onion, then almonds. Arrange pea pods and orange slices, in alternating groups, around the edge. Garnish with cilantro and sesame seeds.

Notes

Gluten free: Use gluten-free soy sauce.

Author: Lee Clayton Roper
Category: quick and easy, main dish
Method: Stir fry
Cuisine: Healthy, Asian

Nutrition

Serving Size: 1/6 of recipe
Calories: 438
Sugar: 9.7 g
Sodium: 636.8 mg
Fat: 20 g
Saturated Fat: 2.5 g
Carbohydrates: 31.4 g
Fiber: 5.5 g
Protein: 34.3 g
Cholesterol: 82.7 mg