Upland Stir Fry

Elevate your weeknight dinners with this vibrant and flavorful Upland Stir Fry recipe! A colorful medley of fresh vegetables—broccoli florets, julienned carrots, red bell peppers, shiitake mushrooms, and sugar snap peas—pairs perfectly with tender bites of chicken thighs or tofu for a satisfying vegetarian twist. Coated in a rich, savory sauce made with soy, oyster (or hoisin), and sesame oil, this stir fry is a quick and wholesome meal ready in just 35 minutes. Serve it over fluffy rice or noodles and top with green onions and sesame seeds for a restaurant-style finish. Packed with nutrients, bold flavors, and endless customization options, this dish is your go-to recipe for a healthy, delicious dinner that’s anything but ordinary.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 lb Boneless chicken thighs (or tofu for a vegetarian option)
• 2 cups Broccoli florets
• 1 large Carrot, julienned
• 1 medium Red bell pepper, sliced
• 1 cup Shiitake mushrooms, sliced
• 1 cup Sugar snap peas
• 2 tbsp Vegetable oil
• 3 Garlic cloves, minced
• 1 tsp Fresh ginger, grated
• 3 tbsp Soy sauce
• 2 tbsp Oyster sauce (or hoisin sauce for a vegetarian version)
• 1 tsp Sesame oil
• 1 tbsp Cornstarch
• 1 cup Chicken or vegetable stock (low-sodium)
• 4 cups Cooked rice or noodles (for serving)
• 2 tbsp Chopped green onions (for garnish)
• 1 tsp Sesame seeds (for garnish)

Directions

Step 1

Prepare the chicken (or tofu) by cutting it into bite-sized pieces. If using tofu, press it to remove excess moisture before cutting.

Step 2

In a small bowl, whisk together the soy sauce, oyster sauce, sesame oil, cornstarch, and chicken or vegetable stock. Set aside.

Step 3

Heat 1 tablespoon of vegetable oil in a large wok or skillet over medium-high heat.

Step 4

Add the chicken (or tofu) pieces to the pan and stir-fry until golden and cooked through, about 5-7 minutes. Transfer to a plate and set aside.

Step 5

Add the remaining tablespoon of vegetable oil to the pan. Toss in the minced garlic and grated ginger, and stir-fry for 30 seconds until fragrant.

Step 6

Add the broccoli, carrots, red bell pepper, shiitake mushrooms, and sugar snap peas to the pan. Cook for 5-7 minutes, stirring frequently, until the vegetables are tender-crisp.

Step 7

Return the cooked chicken (or tofu) to the pan. Pour in the prepared sauce and toss everything together, ensuring all ingredients are coated in the sauce.

Step 8

Continue cooking for 2-3 minutes until the sauce has slightly thickened and the stir fry is heated through.

Step 9

Serve hot over a bed of cooked rice or noodles. Garnish with chopped green onions and sesame seeds for added flavor.

Nutrition Facts

Serving size	2371.1 grams (2371.1g)

Amount per serving	% Daily Value*
Calories	2763

Total Fat 96.20g	123%
Saturated Fat 20.60g	103%
Polyunsaturated Fat 22.70g
Cholesterol 476mg	159%
Sodium 3371mg	147%
Total Carbohydrate 301.50g	110%
Dietary Fiber 27.40g	98%
Total Sugars 27.50g
Protein 162.60g	325%

Vitamin D 68IU	339%
Calcium 375mg	29%
Iron 13mg	73%
Potassium 2803mg	60%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 31.8%

Protein: 23.9%

Carbs: 44.3%