Chicken & Vegetable Stir Fry Recipe Is a Budget-Friendly Family Dinner Fast (30 Minutes) High Protein Recipes High Fiber Recipes Budget Recipes Asian Recipes Chicken Recipes Cookbooks Dinner Meal Prep Recipes

This is one of those meals I make when I don’t know what else to make. I use all kinds of meat, but most often it’s chicken and any veggies I have on hand. Then I add this delicious sauce, and serve it over rice for a tasty meal that the whole family loves. Dinner is ready in 30 minutes!

This vegetable and chicken stir fry recipe is from my cookbook My Everyday Ordinary Life Cookbook: 100 Recipes that Celebrate the Blessings of a Simple Country Kitchen.

To make this budget-friendly chicken and vegetable stir fry recipe you will need the following ingredients: boneless/skinless chicken breasts (read about the health benefits of protein), olive oil, salt, black pepper, garlic powder, soy sauce, brown sugar, cornstarch, ground ginger, chili powder, onion, frozen mixed vegetables (broccoli, cauliflower and carrots) and rice for serving.

Cooking Tip: For a gluten-free dinner, use tamari instead of soy sauce.

This easy high-protein and high-fiber dinner is family approved and on the table in no time. No side dishes needed!

Cuisine: American / Asian
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 6 to 8 

Ingredients

• 2 tablespoons (30 ml) olive oil
• 3 boneless/skinless chicken breasts, cubed
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon garlic powder
• 1 cup (240 ml) cold water
• 1/2 cup (120 ml) soy sauce
• 2 tablespoons (28 g) brown sugar
• 2 tablespoons (16 g) cornstarch
• 1 1/2 teaspoons (2 g) ground ginger
• 1 teaspoon chili powder
• 1 onion, chopped
• 32 ounces (2 bags) frozen broccoli, cauliflower and carrots
• rice cooked, for serving

Here's how to make it: 

1. Add the oil to a large skillet over medium-high heat. Add the chicken and season with the salt, pepper and garlic powder. Sauté the chicken for 10 minutes, or until it is nice and browned.
2. While the chicken is cooking, whisk together the water, soy sauce, brown sugar, cornstarch, ginger and chili powder in a small bowl.
3. Once the chicken is browned, add the onion, frozen veggies and the sauce to the chicken. Stir, cover, and cook for 15 minutes, or until the veggies are crisp-tender. Serve over warm cooked rice.

Reprinted with permission from My Everyday Ordinary Life Cookbook by Rachel Ballinger. Page Street Publishing Co. 2026. Photo credit: Chelsee Camblin.

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

Take 30 seconds and join the 30Seconds community, and follow us on Facebook to get recipes in your newsfeed daily. Food, fun, health, happiness.