Upland Stir Fry
Elevate your weeknight dinners with this vibrant and flavorful Upland Stir Fry recipe! A colorful medley of fresh vegetables—broccoli florets, julienned carrots, red bell peppers, shiitake mushrooms, and sugar snap peas—pairs perfectly with tender bites of chicken thighs or tofu for a satisfying vegetarian twist. Coated in a rich, savory sauce made with soy, oyster (or hoisin), and sesame oil, this stir fry is a quick and wholesome meal ready in just 35 minutes. Serve it over fluffy rice or noodles and top with green onions and sesame seeds for a restaurant-style finish. Packed with nutrients, bold flavors, and endless customization options, this dish is your go-to recipe for a healthy, delicious dinner that’s anything but ordinary.
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Recipe Information
Ingredients
- 1 lb Boneless chicken thighs (or tofu for a vegetarian option)
- 2 cups Broccoli florets
- 1 large Carrot, julienned
- 1 medium Red bell pepper, sliced
- 1 cup Shiitake mushrooms, sliced
- 1 cup Sugar snap peas
- 2 tbsp Vegetable oil
- 3 Garlic cloves, minced
- 1 tsp Fresh ginger, grated
- 3 tbsp Soy sauce
- 2 tbsp Oyster sauce (or hoisin sauce for a vegetarian version)
- 1 tsp Sesame oil
- 1 tbsp Cornstarch
- 1 cup Chicken or vegetable stock (low-sodium)
- 4 cups Cooked rice or noodles (for serving)
- 2 tbsp Chopped green onions (for garnish)
- 1 tsp Sesame seeds (for garnish)
Instructions
Prepare the chicken (or tofu) by cutting it into bite-sized pieces. If using tofu, press it to remove excess moisture before cutting.
In a small bowl, whisk together the soy sauce, oyster sauce, sesame oil, cornstarch, and chicken or vegetable stock. Set aside.
Heat 1 tablespoon of vegetable oil in a large wok or skillet over medium-high heat.
Add the chicken (or tofu) pieces to the pan and stir-fry until golden and cooked through, about 5-7 minutes. Transfer to a plate and set aside.
Add the remaining tablespoon of vegetable oil to the pan. Toss in the minced garlic and grated ginger, and stir-fry for 30 seconds until fragrant.
Add the broccoli, carrots, red bell pepper, shiitake mushrooms, and sugar snap peas to the pan. Cook for 5-7 minutes, stirring frequently, until the vegetables are tender-crisp.
Return the cooked chicken (or tofu) to the pan. Pour in the prepared sauce and toss everything together, ensuring all ingredients are coated in the sauce.
Continue cooking for 2-3 minutes until the sauce has slightly thickened and the stir fry is heated through.
Serve hot over a bed of cooked rice or noodles. Garnish with chopped green onions and sesame seeds for added flavor.
Nutrition Facts
Calories |
685 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 119 mg | 40% | |
| Sodium | 841 mg | 37% | |
| Total Carbohydrate | 74.7 g | 27% | |
| Dietary Fiber | 6.4 g | 23% | |
| Total Sugars | 6.4 g | ||
| Protein | 40.6 g | 81% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 94 mg | 7% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 672 mg | 14% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
