Ekani Ella This Joe Wicks Chicken Stir Fry is a fast, protein-packed meal loaded with fresh vegetables and a flavorful sauce. It’s perfect for busy weeknights, offering a balance of lean chicken, crisp veggies, and a light yet savory sauce. Ready in under 20 minutes, this dish is both delicious and nutritious, making it a great go-to for a healthy lifestyle.
What is Joe Wicks Chicken Stir Fry?
Joe Wicks’ Chicken Stir Fry is a high-protein, low-fat dish that combines tender chicken with a variety of colorful vegetables and a light, flavorful sauce. It’s designed to be quick, simple, and packed with nutrients, making it ideal for meal prep or a speedy dinner.
Other Joe Wicks Recipes
Why You Should Try This Recipe
- Quick and easy – Ready in under 20 minutes.
- High in protein – Lean chicken provides muscle-supporting protein.
- Packed with vegetables – A great way to get essential vitamins and fiber.
- Light yet flavorful sauce – Uses natural ingredients for a balanced taste.
- Perfect for meal prep – Stores well and reheats easily.
Ingredients Needed for Joe Wicks Chicken Stir Fry
For the Chicken Stir Fry:
- 2 tbsp olive oil or coconut oil
- 2 skinless chicken breasts, sliced into thin strips
- 2 cloves garlic, minced
- 1-inch piece fresh ginger, grated
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 100g broccoli florets
- 100g sugar snap peas
- 1 carrot, julienned
- 2 spring onions, chopped (for garnish)
- 1 tbsp sesame seeds (for garnish)
For the Stir Fry Sauce:
- 2 tbsp low-sodium soy sauce (or tamari for gluten-free)
- 1 tbsp rice vinegar
- 1 tbsp honey (or maple syrup for a refined sugar-free option)
- 1 tsp sesame oil
- ½ tsp chili flakes (optional, for heat)
For Serving:
- Steamed brown rice or quinoa
- Whole wheat noodles (optional)
Kitchen Equipment Needed
- Large wok or frying pan
- Wooden spoon
- Small bowl for mixing sauce
- Chopping board and knife
Instructions to Make Joe Wicks Chicken Stir Fry
Step 1: Prepare the Sauce
- Mix the sauce – In a small bowl, whisk together soy sauce, rice vinegar, honey, sesame oil, and chili flakes (if using). Set aside.
Step 2: Cook the Chicken
- Heat the oil – In a large wok or frying pan, heat the olive oil over medium-high heat.
- Sauté the aromatics – Add the minced garlic and grated ginger, stirring for 30 seconds until fragrant.
- Cook the chicken – Add the sliced chicken and stir-fry for 5-6 minutes until it is golden brown and fully cooked through. Remove from the pan and set aside.
Step 3: Stir Fry the Vegetables
- Cook the vegetables – In the same pan, add the bell peppers, broccoli, sugar snap peas, and carrot. Stir-fry for 3-4 minutes until slightly tender but still crisp.
Step 4: Combine and Serve
- Return the chicken – Add the cooked chicken back into the pan with the vegetables.
- Pour in the sauce – Stir well to coat everything evenly. Cook for another 1-2 minutes until heated through.
- Garnish and serve – Sprinkle with sesame seeds and chopped spring onions. Serve immediately with brown rice, quinoa, or noodles.
What to Serve With Joe Wicks Chicken Stir Fry
- Steamed brown rice – A fiber-rich, filling option.
- Quinoa – A protein-packed alternative.
- Whole wheat noodles – They add more texture and bulk.
- Fresh cucumber salad – A cooling side dish.
- Miso soup – A warm and comforting pairing.
Pro Tips for Making the Best Joe Wicks Chicken Stir Fry
- Slice chicken thinly – Ensures quick, even cooking.
- Use fresh ginger and garlic – they add depth of flavor.
- Don’t overcook the vegetables – Keep them slightly crunchy for better texture.
- Adjust the sauce to taste – Add extra honey for sweetness or more soy sauce for saltiness.
- Double the sauce – If you prefer extra flavor, make more sauce and drizzle over when serving.
What are Variations of Joe Wicks Chicken Stir Fry?
- Spicy version – Add sriracha or extra chili flakes.
- Vegan alternative – Swap chicken for tofu or tempeh.
- Low-carb option – Serve with cauliflower rice or lettuce wraps.
- Extra protein boost – Add a handful of cashews or almonds.
- Teriyaki-style – Mix in a splash of teriyaki sauce for added sweetness.
How Do I Store Joe Wicks Chicken Stir Fry?
- Refrigerate leftovers – Store in an airtight container for up to 3 days.
- Keep sauce separate if meal prepping – Prevents the stir-fry from becoming soggy.
- Freeze for later – Store in a freezer-safe container for up to 2 months.
How Do I Reheat Joe Wicks Chicken Stir Fry?
- Stovetop method (best for texture) – Reheat in a pan over medium heat, adding a splash of water if needed.
- Microwave method (quickest option) – Heat in short 30-second bursts, stirring in between, until warm.
- Reheating from frozen – Thaw overnight in the fridge before reheating.
How Can I Make Joe Wicks Chicken Stir Fry Healthier?
- Use less oil – Cook with minimal oil or use a non-stick pan.
- Increase the vegetables – Add more leafy greens like bok choy or spinach.
- Reduce sodium – Opt for low-sodium soy sauce.
- Choose whole grains – Serve with quinoa or brown rice instead of white rice.
- Use lean chicken breast – It is high in protein and low in fat.
Nutrition Value (Per Serving)
- Calories: 350
- Protein: 40g
- Carbohydrates: 30g
- Fat: 10g
- Fiber: 6g
- Sodium: 450mg
FAQs
Can I use frozen vegetables for chicken stir fry?
Yes, frozen vegetables can be used in Chicken Stir Fry. Thaw them slightly and pat them dry to remove excess moisture before cooking. Stir-fry them over high heat to prevent sogginess and maintain their texture.
How do I prevent chicken from drying out in a stir fry?
To keep the chicken tender, slice it thinly and cook it over high heat for a short time. Using a cornflour coating before stir-frying helps seal in moisture. Avoid overcooking, as chicken breast can dry out quickly.
What is the best oil to use for stir frying?
For stir frying, use oils with a high smoking point, such as coconut oil, avocado oil, or light sesame oil. These oils handle high heat well without burning, keeping the dish flavorful and healthy.
Can I make chicken stir fry without soy sauce?
Yes, soy sauce can be substituted with coconut aminos for a soy-free version or tamari for a gluten-free alternative. You can also use a mix of low-sodium broth and a splash of balsamic vinegar for a different flavor.
Final Words
This Joe Wicks Chicken Stir Fry is a healthy, quick, and satisfying meal that is perfect for busy schedules. With lean protein, fresh vegetables, and a flavorful sauce, it’s a go-to dish for a nutritious and delicious dinner. Give it a try for a quick, high-energy meal that tastes amazing!
Popular Joe Wicks Recipes
- Joe Wicks Chicken Pie with Filo Pastry
- Joe Wicks Chicken Pie
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- Joe Wicks Overnight Oats
Joe Wicks Chicken Stir Fry – A Quick and Healthy Meal
Joe Wicks’ Chicken Stir Fry is a high-protein, low-fat dish that combines tender chicken with a variety of colorful vegetables and a light, flavorful sauce. It’s designed to be quick, simple, and packed with nutrients, making it ideal for meal prep or a speedy dinner.
- Prep Time: 10
- Cook Time: 10
- Total Time: 20 minutes
- Yield: 4 1x
- Category: Main Course
- Method: Stir-Frying
- Cuisine: Asian
Ingredients
For the Chicken Stir Fry:
- 2 tbsp olive oil or coconut oil
- 2 skinless chicken breasts, sliced into thin strips
- 2 cloves garlic, minced
- 1-inch piece fresh ginger, grated
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 100g broccoli florets
- 100g sugar snap peas
- 1 carrot, julienned
- 2 spring onions, chopped (for garnish)
- 1 tbsp sesame seeds (for garnish)
For the Stir Fry Sauce:
- 2 tbsp low-sodium soy sauce (or tamari for gluten-free)
- 1 tbsp rice vinegar
- 1 tbsp honey (or maple syrup for a refined sugar-free option)
- 1 tsp sesame oil
- ½ tsp chili flakes (optional, for heat)
For Serving:
- Steamed brown rice or quinoa
- Whole wheat noodles (optional)
Instructions
Step 1: Prepare the Sauce
- Mix the sauce – In a small bowl, whisk together soy sauce, rice vinegar, honey, sesame oil, and chili flakes (if using). Set aside.
Step 2: Cook the Chicken
- Heat the oil – In a large wok or frying pan, heat the olive oil over medium-high heat.
- Sauté the aromatics – Add the minced garlic and grated ginger, stirring for 30 seconds until fragrant.
- Cook the chicken – Add the sliced chicken and stir-fry for 5-6 minutes until it is golden brown and fully cooked through. Remove from the pan and set aside.
Step 3: Stir Fry the Vegetables
- Cook the vegetables – In the same pan, add the bell peppers, broccoli, sugar snap peas, and carrot. Stir-fry for 3-4 minutes until slightly tender but still crisp.
Step 4: Combine and Serve
- Return the chicken – Add the cooked chicken back into the pan with the vegetables.
- Pour in the sauce – Stir well to coat everything evenly. Cook for another 1-2 minutes until heated through.
- Garnish and serve – Sprinkle with sesame seeds and chopped spring onions. Serve immediately with brown rice, quinoa, or noodles.
