Oven-Broiled Stir-Fry

Recently updated on March 31st, 2021

Oven-Broiled Stir-Fry

Lose the calories, not the flavor. While loaded with healthy vegetables, stir-fry’s are often high in calories. This lightened-up version uses less oil and lets your oven do all the work. Truly the best of both worlds.

Yields4 Servings

Cook Time25 mins

Rating

Ingredients

Sauce
 ½ cup reduced-sodium soy sauce
 1 cup chicken broth
 1 tbsp cornstarch
 1 tbsp honey
 1 tsp rice vinegar
 1 ½ tsp powdered ginger
 2 garlic cloves, grated
Stir Fry
 2 chicken breasts, cut in half lengthwise
 1 tbsp vegetable oil
 1 small head broccoli, cut into ¼-inch florets
 1 red pepper, cut into strips
 1 green pepper, cut into strips
 4 cups cooked rice, for serving

Directions

1

In a large bowl, stir together the soy sauce, chicken broth, cornstarch, honey, vinegar, ginger, and garlic. Add the chicken and refrigerate for at least 1 hour to marinate.

2

Heat broiler with the rack 6-inches from the heat. Remove the chicken from the marinade, place on a lightly oiled rimmed baking sheet, and cook for 10 minutes. Flip the chicken and add the broccoli and peppers, pour 3 tablespoons of the marinade over the vegetables, and cook for 10 minutes until the vegetables are tender and the chicken is cooked through. Allow the chicken to rest for 5 minutes, then slice.

3

Meanwhile, in a small saucepan, pour the remaining marinade and cook over medium heat for 5-6 minutes, until the mixture reaches a boil and thickens. Serve the chicken and vegetables over rice topped with the sauce.

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Ingredients

Sauce
 ½ cup reduced-sodium soy sauce
 1 cup chicken broth
 1 tbsp cornstarch
 1 tbsp honey
 1 tsp rice vinegar
 1 ½ tsp powdered ginger
 2 garlic cloves, grated
Stir Fry
 2 chicken breasts, cut in half lengthwise
 1 tbsp vegetable oil
 1 small head broccoli, cut into ¼-inch florets
 1 red pepper, cut into strips
 1 green pepper, cut into strips
 4 cups cooked rice, for serving

Directions

1

In a large bowl, stir together the soy sauce, chicken broth, cornstarch, honey, vinegar, ginger, and garlic. Add the chicken and refrigerate for at least 1 hour to marinate.

2

Heat broiler with the rack 6-inches from the heat. Remove the chicken from the marinade, place on a lightly oiled rimmed baking sheet, and cook for 10 minutes. Flip the chicken and add the broccoli and peppers, pour 3 tablespoons of the marinade over the vegetables, and cook for 10 minutes until the vegetables are tender and the chicken is cooked through. Allow the chicken to rest for 5 minutes, then slice.

3

Meanwhile, in a small saucepan, pour the remaining marinade and cook over medium heat for 5-6 minutes, until the mixture reaches a boil and thickens. Serve the chicken and vegetables over rice topped with the sauce.

Oven-Broiled Stir-Fry

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