Joe's Gourmet Poultry

Garlic Chicken Stir-Fry

Garlic chicken stir-fry can be a healthy meal option if made with lean protein, lots of vegetables, and minimal added fat and salt. Here are some things to consider:


  • Chicken is a good source of lean protein, which can help promote satiety and support muscle growth and repair.
  • Vegetables like bell peppers, onions, and snow peas are rich in vitamins, minerals, and fiber, and can help increase the overall nutrient content of the dish.
  • Garlic has been linked to several health benefits, including improved heart health, lower cholesterol levels, and enhanced immune function.
  • This recipe uses soy sauce and hoisin sauce for flavor, which are relatively low in calories and fat.


  • Some stir-fry recipes can be high in sodium due to the use of soy sauce and other condiments. To lower the sodium content, you can use low-sodium soy sauce or tamari, or reduce the amount of sauce used.
  • The recipe calls for cornstarch to coat the chicken, which adds calories and carbs without providing much nutritional value. If you’re looking to reduce the carb content, you can omit the cornstarch or use a small amount of whole wheat flour instead.
  • The dish is cooked in oil, which adds calories and fat. To reduce the fat content, you can use a non-stick pan or spray, or use less oil than the recipe calls for.

Overall, garlic chicken stir-fry can be a healthy and flavorful meal option if made with plenty of vegetables, lean protein, and minimal added salt and fat.

Chicken Stir-Fry

Chicken Stir-Fry

Garlic Chicken Stir-Fry Cooking Time

  • Cooking: 40 mins
  • Serves: 4


  • 350 Grams skinless, boneless chicken breast halves
  • 1 cup water
  • 3 tablespoon reduced-sodium soy sauce
  • 1 tablespoon rice vinegar or white wine vinegar
  • 1 tablespoon cornstarch
  • 2 tablespoon cooking oil
  • 10 green onions, bias-sliced into 1-inch pieces
  • 1 cup thinly sliced fresh mushrooms
  • 12 cloves garlic, peeled and finely chopped
  • ½ cup sliced water chestnuts
  • 2 cup hot cooked white, jasmine, or basmati rice


  1. Cut chicken into 1/2-inch pieces. Place chicken in a resealable plastic bag set in a shallow dish. For marinade, stir together water, soy sauce, and vinegar. Pour over chicken; seal bag. Marinate in the refrigerator for 30 minutes. Drain chicken, reserving the marinade. Stir cornstarch into reserved marinade; set aside.
  2. Pour oil into a wok or large skillet. (If necessary, add more oil during cooking.) Heat over medium-high heat. Add green onion, mushrooms, and garlic to wok; cook and stir for 1 to 2 minutes or until tender. Remove vegetables from wok.
  3. Add chicken to wok; cook and stir for 2 to 3 minutes or until no longer pink. Push chicken from center of wok. Stir marinade mixture; add to center of wok. Cook and stir until thickened and bubbly. Return cooked vegetables to wok. Add water chestnuts. Cook and stir about 1 minute more or until heated through. Serve with rice. Makes 4 servings.

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