Chicken and Veggie Stir Fry Wraps

Ashley

Preserving the traditions of fine dining.

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From the moment the vibrant colors of the vegetables hit the sizzling pan to the final satisfying bite, these Chicken and Veggie Stir Fry Wraps have become a weeknight staple in our home. Even my picky eaters, who usually turn their noses up at anything green, devour these wraps without complaint! There’s something inherently fun and customizable about wrapping all that flavorful stir-fry goodness into a soft tortilla. It’s a recipe that’s not only incredibly delicious and healthy but also wonderfully adaptable to whatever vegetables we have on hand. If you’re looking for a quick, easy, and family-friendly meal that ticks all the boxes, look no further – these wraps are guaranteed to become a new favorite in your kitchen too!

Ingredients

Chicken Breast: 1 pound Provides a lean protein base for the stir fry. Opt for boneless, skinless chicken breasts for easy preparation.
Bell Peppers (Red, Yellow, and Orange): 2 cups sliced Adds sweetness, vibrant color, and a satisfying crunch. Choose a mix of colors for visual appeal and a variety of nutrients.
Broccoli Florets: 2 cups Provides a hearty texture and earthy flavor, packed with vitamins and fiber. Cut into bite-sized florets for even cooking.
Carrots: 1 cup julienned Adds sweetness and a satisfying crunch. Julienne or thinly slice carrots for quick cooking and even distribution in the stir fry.
Snap Peas: 1 cup trimmed Adds a delicate sweetness and a crisp snap. Trim the ends of the snap peas before adding them to the stir fry.
Onion (Yellow or White): 1 medium, thinly sliced Provides a foundational savory flavor base. Slice thinly for quick caramelization and even cooking.
Garlic: 2 cloves, minced Essential for aromatic depth and flavor. Mince or press fresh garlic for the best flavor.
Ginger: 1 tablespoon, grated fresh Adds a warm, slightly spicy, and aromatic note. Fresh ginger, grated or minced, is highly recommended.
Soy Sauce (Low Sodium): 1/4 cup Provides a salty, umami-rich base for the stir fry sauce. Low sodium is preferred to control salt content.
Hoisin Sauce: 2 tablespoons Adds sweetness, depth, and a slightly tangy flavor to the sauce. This thick sauce is key to a classic stir fry taste.
Rice Vinegar: 1 tablespoon Provides a touch of acidity to balance the sweetness and savory flavors.
Sesame Oil: 1 teaspoon Adds a nutty aroma and flavor, essential for authentic stir fry taste. Use toasted sesame oil for the most pronounced flavor.
Cornstarch: 1 tablespoon Used to thicken the stir fry sauce, creating a glossy and clingy coating.
Vegetable Oil: 2 tablespoons For stir frying. Choose a neutral oil with a high smoke point, such as canola or avocado oil.
Tortillas (Large, Flour or Whole Wheat): 6-8 Used to wrap the stir fry filling. Flour tortillas are classic and soft, while whole wheat adds fiber and a nuttier flavor.
Optional Toppings: To taste Sesame seeds, chopped green onions, sriracha, cilantro, or any other desired toppings to customize your wraps.

Instructions

Prepare the Chicken: Begin by preparing the chicken. If using whole chicken breasts, slice them into thin strips, about ¼ inch thick. This will ensure quick and even cooking in the stir fry. Place the chicken strips in a bowl.
Marinate the Chicken (Optional but Recommended): For extra tender and flavorful chicken, consider a quick marinade. In the bowl with the chicken, add 1 tablespoon of soy sauce and 1 teaspoon of cornstarch. Toss to coat the chicken evenly. This simple marinade helps to tenderize the chicken and create a slight crust when stir-fried. Let it sit while you prepare the vegetables, or for at least 10 minutes.
Prepare the Vegetables: While the chicken marinates (or immediately if not marinating), prepare all your vegetables. Wash and dry all produce thoroughly. Cut the bell peppers into thin strips, removing the seeds and membranes. Cut the broccoli into small, bite-sized florets. Julienne or thinly slice the carrots. Trim the ends of the snap peas. Thinly slice the onion. Mince or press the garlic and grate or mince the fresh ginger. Having all your vegetables prepped and ready to go is crucial for efficient stir-frying.
Make the Stir Fry Sauce: In a small bowl, whisk together the stir fry sauce. Combine low sodium soy sauce, hoisin sauce, rice vinegar, sesame oil, and cornstarch. Whisk until the cornstarch is fully dissolved and the sauce is smooth. Taste and adjust seasonings if needed. You might want to add a touch more soy sauce for saltiness, hoisin for sweetness, or rice vinegar for tanginess, depending on your preference. Set the sauce aside.
Heat the Wok or Large Skillet: Place a wok or a large, wide skillet over high heat. Allow it to get very hot. The high heat is essential for proper stir-frying, which cooks food quickly and retains its crispness.
Add Oil and Stir Fry Chicken: Once the wok or skillet is hot, add vegetable oil. Let the oil heat up for a few seconds until it shimmers. Add the marinated chicken strips (or plain chicken if not marinating) to the hot wok or skillet in a single layer, if possible. Avoid overcrowding the pan, as this will lower the temperature and cause the chicken to steam instead of stir-fry. If necessary, cook the chicken in batches. Stir-fry the chicken for 2-3 minutes per side, or until it is cooked through and lightly browned. Remove the cooked chicken from the wok and set aside.
Stir Fry the Onions and Garlic: Add a little more vegetable oil to the wok if needed. Add the sliced onions and stir-fry for 1-2 minutes, until they start to soften and become fragrant. Add the minced garlic and grated ginger to the wok and stir-fry for another 30 seconds, until fragrant. Be careful not to burn the garlic.
Add Heartier Vegetables: Add the heartier vegetables to the wok – this includes the carrots and broccoli florets. Stir-fry for 3-4 minutes, until they are slightly tender-crisp. Stirring frequently will ensure even cooking.
Add Softer Vegetables: Add the softer vegetables – bell pepper strips and snap peas. Stir-fry for another 2-3 minutes, until the bell peppers are tender-crisp and the snap peas are bright green and slightly softened. You want the vegetables to retain some crunch for a pleasant texture in the wraps.
Combine Chicken and Sauce: Return the cooked chicken to the wok with the vegetables. Pour the prepared stir fry sauce over the chicken and vegetables. Stir everything together well to coat the chicken and vegetables evenly with the sauce.
Simmer and Thicken Sauce: Bring the sauce to a simmer and cook for 1-2 minutes, or until the sauce has thickened and become glossy. The cornstarch in the sauce will activate and create a nice, clingy coating.
Warm the Tortillas: While the stir fry is simmering, warm the tortillas. You can warm them in a dry skillet over medium heat for about 15-20 seconds per side, in the microwave wrapped in a damp paper towel for about 15-30 seconds, or directly over a gas stovetop flame for a few seconds per side (be careful not to burn them). Warming the tortillas makes them more pliable and prevents them from tearing when you fill and wrap them.
Assemble the Wraps: Lay out a warmed tortilla on a plate. Spoon a generous amount of the chicken and vegetable stir fry into the center of the tortilla. Be careful not to overfill, or the wraps will be difficult to close.
Wrap and Serve: Fold in the sides of the tortilla towards the center, and then roll up tightly from the bottom to create a wrap. You can serve them immediately as is, or cut them in half diagonally for easier eating and a nicer presentation.
Garnish and Serve (Optional): Garnish the wraps with your desired toppings, such as sesame seeds, chopped green onions, a drizzle of sriracha for heat, or fresh cilantro for a pop of freshness. Serve immediately and enjoy!

Nutrition Facts

(Per Serving, approximate, based on 4 servings)

Servings: 4
Calories: Approximately 450-550 kcal (depending on tortilla size and serving size)
Protein: 35-45g
Carbohydrates: 50-60g

Note: Nutritional values are estimates and can vary based on specific ingredients and portion sizes. For precise nutritional information, use a nutrition calculator with specific ingredient brands and amounts.

Preparation Time

Total Preparation Time: Approximately 30-40 minutes

This recipe for Chicken and Veggie Stir Fry Wraps is wonderfully efficient for a satisfying weeknight meal. The active cooking time is quite quick, primarily focused on the stir-frying process which takes around 15-20 minutes once all ingredients are prepped. Allow for about 20 minutes for chopping the vegetables, slicing the chicken, and preparing the sauce. If you choose to marinate the chicken, factor in an additional 10-15 minutes of resting time, although this can be done concurrently while you prep the vegetables. From start to finish, you can have these delicious and healthy wraps on the table in under 40 minutes, making them an ideal choice for busy evenings.

How to Serve

These versatile Chicken and Veggie Stir Fry Wraps can be served in a variety of ways to suit different occasions and preferences:

Classic Wrap Style: Serve them simply as rolled wraps, perfect for a quick and easy lunch or dinner. They are portable and great for on-the-go meals.
Cut in Half: For a more elegant presentation, cut the wraps in half diagonally. This also makes them easier to handle and eat, especially for younger children or as appetizers.
With a Side Salad: Balance the richness of the stir fry with a light and refreshing side salad. A simple green salad with a vinaigrette dressing complements the wraps beautifully.
With Rice or Quinoa: For a heartier meal, serve the stir fry filling alongside a bed of steamed rice or quinoa. This deconstructed approach is great for those who prefer to skip the wraps or want a gluten-free option.
As Lettuce Wraps: For a lower-carb option, serve the chicken and veggie stir fry as lettuce wraps. Use large lettuce leaves like butter lettuce or romaine lettuce to scoop up the stir fry filling.
With Dipping Sauces: Offer a variety of dipping sauces on the side to customize the flavor experience. Consider options like:
- Sriracha Mayo: For a creamy and spicy kick.
- Peanut Sauce: Adds a nutty and savory element.
- Sweet Chili Sauce: For a balance of sweetness and spice.
- Extra Soy Sauce: For those who prefer a saltier flavor.
As Part of a Wrap Platter: Create a fun and interactive meal by setting up a wrap platter. Include the chicken and veggie stir fry, warmed tortillas, and a selection of toppings like shredded cheese, sour cream, guacamole, salsa, and various sauces. Let everyone build their own personalized wraps.

Additional Tips for Perfect Chicken and Veggie Stir Fry Wraps

Prep Everything in Advance (Mise en Place): Stir-frying is a fast cooking method, so having all your ingredients prepped and ready to go is crucial. Chop all vegetables, slice the chicken, and prepare the sauce before you even turn on the heat. This ensures a smooth and efficient cooking process and prevents anything from burning while you are still chopping.
Use High Heat and a Wok (or Wide Skillet): High heat is essential for authentic stir-frying. A wok is ideal because its shape distributes heat evenly, but a large, wide skillet will also work. The high heat ensures that the vegetables and chicken cook quickly and retain their crispness, rather than steaming.
Don’t Overcrowd the Pan: Overcrowding the pan will lower the temperature and cause the ingredients to steam instead of stir-fry, resulting in soggy vegetables and chicken. Cook the chicken and vegetables in batches if necessary to maintain high heat and ensure proper stir-frying.
Cut Vegetables into Similar Sizes: Cutting vegetables into roughly similar sizes ensures that they cook evenly. This is especially important for stir-fries, where cooking times are short and you want all the vegetables to be tender-crisp at the same time.
Use Fresh, High-Quality Ingredients: The flavor of a stir-fry relies heavily on the quality of the ingredients. Use fresh, crisp vegetables and good quality chicken for the best taste and texture. Fresh ginger and garlic are also essential for the aromatic base of the stir fry.
Taste and Adjust Seasoning: Taste the stir fry sauce before adding it to the wok and adjust the seasonings to your liking. You may want to add more soy sauce for saltiness, hoisin for sweetness, rice vinegar for tanginess, or a pinch of red pepper flakes for heat. Taste again after the stir fry is cooked and adjust seasonings as needed.
Don’t Overcook the Vegetables: The vegetables in a stir-fry should be tender-crisp, meaning they are cooked through but still retain some bite. Overcooked vegetables will become mushy and lose their flavor. Stir-fry the vegetables just until they are tender-crisp, usually only a few minutes.
Customize Your Wraps with Toppings: Get creative with toppings to customize your wraps and add extra flavor and texture. Sesame seeds, chopped green onions, sriracha, cilantro, shredded carrots, bean sprouts, or even a dollop of Greek yogurt or sour cream can all add a delicious finishing touch.

Frequently Asked Questions (FAQ)

Q1: Can I use different vegetables in this stir fry?
A: Absolutely! One of the best things about stir fries is their versatility. Feel free to substitute or add other vegetables based on your preferences and what you have on hand. Good options include mushrooms, zucchini, snow peas, bok choy, bean sprouts, water chestnuts, or baby corn. Just be mindful of cooking times – heartier vegetables like broccoli and carrots will need to cook longer than softer vegetables like spinach or bean sprouts.

Q2: Can I make this stir fry vegetarian or vegan?
A: Yes, easily! To make it vegetarian, simply omit the chicken. For a vegan version, omit the chicken and ensure your hoisin sauce is vegan-friendly (some brands contain honey). You can add tofu or tempeh for protein, or simply enjoy it as a vegetable stir fry. Consider adding edamame or chickpeas for extra protein as well.

Q3: Can I prepare the stir fry filling ahead of time?
A: Yes, you can prepare the stir fry filling in advance. Cook the stir fry as instructed and then let it cool completely. Store it in an airtight container in the refrigerator for up to 2-3 days. When ready to serve, reheat the stir fry in a skillet or microwave until heated through. You may need to add a splash of water or broth to loosen the sauce slightly when reheating.

Q4: What kind of tortillas are best for these wraps?
A: Large flour tortillas are the most common and classic choice for wraps because they are soft, pliable, and hold their shape well. Whole wheat tortillas are a healthier option, offering more fiber and a nuttier flavor. You can also use spinach tortillas or other flavored tortillas for a different twist. Corn tortillas are generally not recommended as they can be more prone to tearing when rolled into wraps.

Q5: How do I prevent my wraps from getting soggy?
A: To prevent soggy wraps, avoid overfilling them and ensure the stir fry filling is not too saucy. Let any excess liquid drain off the stir fry before spooning it into the tortillas. Warming the tortillas before filling them also helps to create a slight barrier against moisture. If preparing wraps in advance, consider wrapping the filling and tortillas separately and assembling just before serving.

Q6: Can I freeze leftover stir fry filling?
A: Yes, you can freeze leftover stir fry filling. Let it cool completely, then transfer it to an airtight freezer-safe container or freezer bags. Freeze for up to 2-3 months. When ready to use, thaw the stir fry in the refrigerator overnight or in the microwave. Reheat thoroughly before serving. The texture of some vegetables might change slightly after freezing and thawing, becoming a bit softer.

Q7: What if I don’t have hoisin sauce? Can I substitute it?
A: Hoisin sauce is a key ingredient in this recipe, providing a unique sweet and savory flavor. If you don’t have hoisin sauce, you can try a substitute, but the flavor will be slightly different. A mixture of soy sauce, brown sugar, and a touch of peanut butter or molasses can mimic some of the flavor profile of hoisin sauce. You can also try using oyster sauce (if not vegetarian) or a teriyaki sauce as alternatives.

Q8: How can I make these wraps spicier?
A: There are several ways to add spice to these Chicken and Veggie Stir Fry Wraps. You can add a pinch of red pepper flakes to the stir fry sauce. You can also add a chopped chili pepper (like a jalapeño or serrano) to the stir fry while cooking the vegetables. Serving sriracha or chili garlic sauce on the side is another easy way to allow people to customize the spice level to their preference. You could also use a spicy hoisin sauce if you can find one.