Easy Stir Fry - KNEP - Kentucky Nutrition Education Program


Easy Stir Fry

Servings:6Serving Size:3/4 cup

For quick, easy, and healthy meals, you can’t beat stir fry. Once you get the basic recipe down, it’s easy to adapt. It’s a great way to use up veggies in the fridge.


  • 1 tablespoon paprika
  • 1 teaspoon sugar
  • ½ teaspoon salt
  • ½ teaspoon ground pepper
  • ½ pound chicken tenders, cut into 2-inch pieces
  • 1 tablespoon oil
  • 2-3 cups raw vegetables thinly sliced, (such as broccoli, cauliflower, bell peppers, etc.)
  • Rice, prepared according to the package directions


  1. Mix first four ingredients in a medium bowl. Add chicken and toss. Cover and refrigerate for 15 minutes.
  2. Heat oil in fry pan on high heat. Add vegetables. Mix and stir occasionally until vegetables are soft, about 5-7 minutes. Add chicken. Cook for 3-5 minutes longer, or until chicken is done.
  3. Serve over rice.

Make it a Meal

  • Easy Stir Fry
  • Baked pears
  • Brown rice
  • Low-fat milk
Source: Rita May, Senior Extension Associate, Nutrition Education Program, University of Kentucky Cooperative Extension Service


Fresh foods are generally lower in sodium. Most of the sodium Americans eat is found in processed foods.

Nutrition facts per serving: 80 calories; 3.5g total fat; 0.5g saturated fat; 0g trans fat; 20mg cholesterol; 220mg sodium; 3g carbohydrate; 1g fiber; 9g protein; 15% Daily Value of vitamin A; 70% Daily Value of vitamin C; 2% Daily Value of calcium; 4% Daily Value of iron