Pin It In the hustle of modern life, finding meals that are both nutritious and delicious can feel like a culinary quest. This High-Protein Chicken and Veggie Stir-Fry offers a perfect solution – a vibrant, colorful dish that delivers maximum flavor with minimal effort. The tender chicken breast provides lean protein while the rainbow of vegetables adds essential nutrients and fiber, all brought together in a savory Asian-inspired sauce that transforms simple ingredients into something special.
Pin It This stir-fry takes inspiration from Asian cuisine but keeps the focus on clean, simple ingredients. The combination of ginger, garlic, and sesame creates an aromatic base, while the quick cooking method preserves the vegetables' nutrients and satisfying crunch. It's a testament to how healthy eating doesn't need to be complicated – sometimes the most straightforward recipes become the most beloved weeknight staples.
- Protein: 500 g (1.1 lb) skinless, boneless chicken breast, thinly sliced
- Vegetables: 1 red bell pepper, sliced; 1 yellow bell pepper, sliced; 1 medium zucchini, sliced; 100 g (3.5 oz) snap peas, trimmed; 1 medium carrot, julienned; 100 g (3.5 oz) broccoli florets; 2 spring onions, sliced
- Sauce: 2 tbsp low-sodium soy sauce or tamari (for gluten-free); 2 tbsp oyster sauce (optional for deeper flavor); 1 tbsp rice vinegar; 1 tbsp sesame oil; 1 tbsp fresh ginger, grated; 2 garlic cloves, minced; 1 tsp chili flakes (optional); 1 tsp cornstarch mixed with 2 tbsp water
- For Cooking: 2 tsp vegetable oil (e.g., canola or avocado oil)
- 1. Prepare the sauce
- In a small bowl, whisk together soy sauce (or tamari), oyster sauce (if using), rice vinegar, sesame oil, ginger, garlic, chili flakes, and cornstarch slurry. Set aside.
- 2. Cook the chicken
- Heat 1 teaspoon vegetable oil in a large non-stick skillet or wok over medium-high heat. Add the chicken slices and stir-fry until lightly golden and just cooked through, about 4–5 minutes. Remove chicken from the pan and set aside.
- 3. Cook the hardy vegetables
- Add the remaining oil to the pan. Add broccoli, carrot, and snap peas. Stir-fry for 2 minutes.
- 4. Add remaining vegetables
- Add bell peppers and zucchini; continue to stir-fry for another 2–3 minutes until vegetables are crisp-tender.
- 5. Combine and finish
- Return the chicken to the pan along with the prepared sauce. Toss everything together and cook for 2–3 minutes until the sauce thickens and everything is well coated. Garnish with sliced spring onions and serve immediately.
The key to a perfect stir-fry lies in the preparation. Slice all your vegetables and chicken before you begin cooking, as the actual cooking process moves quickly. For the chicken, cutting against the grain ensures tenderness, and slightly freezing the meat for 15-20 minutes before slicing makes it easier to achieve thin, even pieces. When cooking, maintain a high heat throughout to get that authentic stir-fry sear without steaming the ingredients.
This recipe welcomes substitutions based on what you have available. Try using turkey breast or firm tofu instead of chicken for different protein options. Vegetable-wise, snow peas, baby corn, mushrooms, or water chestnuts make excellent additions or substitutions. For a keto-friendly version, increase the oil slightly and focus more on the lower-carb vegetables like bell peppers and broccoli. Those avoiding soy can use coconut aminos as a soy sauce alternative.
While perfect on its own for a low-carb meal, this stir-fry pairs wonderfully with several sides. Serve it over cauliflower rice to keep carbs minimal, or with brown rice or quinoa if you're looking for more whole grains in your diet. For an extra boost of nutrients, consider laying it over a bed of fresh spinach, which will slightly wilt from the heat of the stir-fry. A sprinkle of toasted sesame seeds or chopped cilantro adds a beautiful finishing touch.
Pin It This High-Protein Chicken and Veggie Stir-Fry isn't just a meal – it's a celebration of balance. With only 245 calories per serving yet 34 grams of protein, it demonstrates that nutritious eating can be satisfying and flavorful. Whether you're actively trying to lose weight, build muscle, or simply enjoy a wholesome dinner, this colorful creation proves that healthy choices can be the most delicious ones. As you savor each bite of tender chicken and crisp vegetables coated in aromatic sauce, you're nourishing your body while delighting your senses – the ultimate win-win in the world of home cooking.
Recipe FAQs
- → What vegetables complement chicken in this stir-fry?
Bell peppers, zucchini, snap peas, carrots, broccoli, and spring onions add color, crunch, and nutrition to the dish.
- → How can I make this stir-fry gluten-free?
Use tamari instead of soy sauce and ensure all condiments like oyster sauce are gluten-free certified.
- → What oils work best for stir-frying chicken and veggies?
Vegetable oils with high smoke points such as canola or avocado oil are ideal for even cooking without burning.
- → Can I substitute chicken with other proteins?
Yes, tofu or shrimp can be used for variation while maintaining the dish's texture and protein content.
- → How is the sauce thickened in this stir-fry?
A cornstarch slurry mixed with water is added at the end to thicken the savory sauce and coat the ingredients evenly.
- → How long does it take to prepare this dish?
Preparation and cooking combined take about 30 minutes, making it a quick yet nutritious option.