Healthy Chicken Wok with Bimi

Healthy Chicken Wok with Bimi 

A vibrant, nutritious stir-fry inspired by Asian home cooking

Stir-fries are a cornerstone of Asian cuisine, prized for their speed, flavor, and fresh ingredients. This particular recipe takes its cues from Chinese wok cooking — a technique developed centuries ago for its efficiency and ability to seal in flavor and nutrients.

Here we’ll use chicken breast, bimi (also known as tenderstem broccoli), and a rainbow of other vegetables. It’s perfect for a quick, healthy midweek dinner.

Ingredients You’ll Need

For 2 servings:

  • 200g chicken breast, thinly sliced

  • 100g bimi (tenderstem broccoli), halved lengthwise

  • 1 red bell pepper, sliced

  • 1 carrot, peeled and julienned

  • 1 small red onion, sliced

  • 1 handful sugar snap peas

  • 2 cloves garlic, minced

  • 1 tsp fresh ginger, grated

  • 1 tbsp low-sodium soy sauce

  • 1 tsp sesame oil

  • 1 tbsp olive oil or avocado oil (for cooking)

  • Optional: chili flakes, sesame seeds, or chopped spring onion for garnish

  • Serve with: brown rice, jasmine rice, or whole wheat noodles

How to Make It – Step by Step

  1. Prep all your ingredients before you start. Stir-frying goes quickly!

  2. Heat a wok or large frying pan over high heat. Add the cooking oil.

  3. Add the chicken slices and stir-fry for 4–5 minutes until golden and cooked through. Remove and set aside.

  4. Add garlic, ginger, and onion to the pan. Stir-fry for 1 minute.

  5. Toss in the carrot, red pepper, sugar snaps, and bimi. Stir-fry for another 3–4 minutes until crisp-tender.

  6. Return the chicken to the pan. Add soy sauce and sesame oil. Toss everything together for 1 minute.

  7. Serve immediately over your choice of rice or noodles. Garnish as desired.

Why This Wok Dish Is So Good for You

Pros

  • High in vitamins and fiber thanks to bimi, carrots, peppers, and sugar snaps.

  • Low in fat when cooked with lean chicken and minimal oil.

  • Quick to prepare, making it ideal for busy nights.

  • Customizable — you can easily swap in seasonal or leftover veggies.

Cons

  • Wok cooking at high heat can take some practice — don’t walk away from the pan.

  • If overcooked, bimi and peppers lose their crunch and some nutritional value.

  • The soy sauce, even low-sodium, can be a bit salty — watch your total salt intake if that’s a concern.

Frequently Asked Questions

Q: What is bimi, exactly?
A: Bimi is also called tenderstem broccoli. It's a cross between broccoli and Chinese kale. It’s sweeter, more tender, and you can eat the whole stem — no waste!

Q: Can I use tofu instead of chicken?
A: Absolutely! Just make sure to press the tofu and brown it before adding veggies. It’s a great plant-based option.

Q: How do I keep vegetables crunchy in a stir-fry?
A: Keep the heat high and the cooking time short. Prep everything before cooking, so you don’t delay between steps.

Q: Can I make this dish ahead of time?
A: It’s best eaten fresh, but it can be stored in the fridge for 2 days and reheated. Reheat quickly in a pan to maintain texture.

Fun Fact

In Cantonese cooking, stir-frying is called "chǎo" (炒). It literally means "to explode" — a nod to the high heat and fast motion used in wok cooking. It’s one of the fastest and most efficient ways to preserve nutrients in vegetables!

Conclusion

This healthy chicken wok with bimi and mixed vegetables is a colorful, crunchy, and deeply satisfying dish that draws inspiration from traditional Asian cooking. With fresh ingredients and simple seasonings, it's the kind of meal you can make again and again — fast, nourishing, and delicious.

Meta Description

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