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4 from 7 votes

Chicken and Veggie Stir Fry (Freezer Meal!)

Prep a tasty and healthy chicken and veggie stir-fry, freeze it, and have it ready for your next busy weeknight. This tasty freezer meal recipe uses a special but simple technique to ensure that your veggies stay bright and fresh-tasting.
Prep Time45 mins
Cook Time15 mins
Total Time1 hr
Course: Main Course
Cuisine: Asian
Keyword: chicken, freezer meal, lowfat, stir fry, Veggies
Servings: 4 servings
Calories: 244kcal


For the Stir Fry

  • 1 cup broccoli florets
  • 2 stalks celery sliced
  • 1 red bell pepper chopped
  • 2 carrots peeled and sliced
  • 1 cup green beans cut
  • 1/2 cup water chestnuts drained
  • 1 pound chicken breasts cubed

For the Sauce

  • 6 tablespoons soy sauce gluten free if you like
  • 3 tablespoons rice vinegar
  • 1.5 teaspoons sesame oil
  • 1.5 tablespoons brown sugar
  • 1/2 teaspoons dried ginger


  • Boil a small pot of water to blanch your vegetables. Line a baking sheet with parchment paper or a silicone mat.
  • Add the veggies to the pot of boiling water one at a time and blanch for 30-90 seconds, until each veggie turns brightly-colored and barely starts to turn tender. (Thin veggies like snow peas will blanch much faster than thicker veggies like broccoli.) Place the veggies on the baking sheet as they come out of the pot. Set the baking sheet aside.
  • Heat a pan with a drizzle of olive oil over medium-high heat. Cook the cubed chicken in a single layer, turning every few minutes as the meat browns, and until it is fully cooked. This takes about ten minutes.
  • Spread out the blanched veggies and cooked chicken on the baking sheet and freeze 1 hour.
  • Meanwhile, mix up the sauce. Whisk all sauce ingredients in a bowl, then transfer to a small zip-top bag.
  • Place the par-frozen chicken and vegetables in a gallon-sized zip-top bag and place the sealed baggie of sauce inside. Freeze up to 2 months.

To Defrost and Reheat

  • If possible, place the frozen stir-fry in the refrigerator the night before you plan to eat it, so it can defrost. (If you're getting it ready at the last minute, you can defrost the mixture by running the bag under running water in about 20 minutes.)
  • Place the thawed stir-fry in a large pan with a touch of oil or butter and cook until heated through. Toss with the sauce during the last minute or two of cooking.
  • Serve over cooked rice or quinoa.


Calories: 244kcal | Carbohydrates: 20g | Protein: 30g | Fat: 5g | Sodium: 1941mg | Fiber: 4g | Sugar: 11g