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Healthy Vegetable and Chicken Stir-Fry

Posted in: Stir Fry, Dinner, Lunch, Low Fat, Chicken, Vegetables,


It seems our favorite dishes have the simplest ingredients, and Chef and butcher Mary Poehnelt of FOX’s Hell’s Kitchen fame, and now part of Ming Tsai’s team, shows us that creating a chicken stir-fry is very simple indeed. Mary knows how to effectively utilize an entire chicken, as well as make simple and easy meals like this out of chicken thighs, her favorite part. Mary shows how easy it is to bone a chicken thigh and prepare a light and healthy stir-fry.

She shares her appreciation of the aesthetics of the dish: the colors, shapes and textures of the chicken and vegetables. Sauté the chicken almost all the way through, but don't overcook, Mary suggests, before you add the vegetables and cook al dente. Building the flavors, she says, throughout with salt, pepper, garlic and soy sauce will complete the dish. With a chicken thigh, a few fresh vegetables and under 30 minutes, this dish will turn any home cook into a healthy gourmet chef.


Healthy Vegetable and Chicken Stir-Fry

1 chicken thigh, boned

1 red bell pepper

1/2 cup baby carrots

1 red onion, cut into strips

1 scallion, chopped

1 fresh garlic clove, mashed

1/2 -1 cup sugar snap peas, stems removed

2 Tablespoons oil for stir-frying

Dash soy sauce 

salt and pepper to taste


1.    Bone the chicken thigh by inserting a knife against the bone,

       scraping down the side of the bone and removing the bone. Cut chicken meat into strips.

2.    Heat oil in frying pan or wok. Add chicken, season and sauté until   

       mostly cooked through (don't overcook).

3.    Add  carrots, onions, peppers and snap peas to the chicken and 

       sauté until tender but still have a bite (sugar snap peas should still  

       have bright color).

4.    Add garlic and scallions, along with a dash of soy sauce for color and 


5.    Serve while hot with a winning smile!

About The Cook

Mary PoehneltMary Poehnelt is the season 11 runner up of FOX's hit reality television show, "Hell's Kitchen." Mary is passionate about food, cooking and creating French and Korean masterpieces. A

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