Pin it This High-Protein Chicken and Veggie Stir-Fry is a vibrant, quick meal that combines lean chicken breast with a rainbow of colorful vegetables. Ideal for weight loss, this dish offers a satisfying and high-protein dinner that is both dairy-free and gluten-free when using tamari.
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With its savory Asian-inspired sauce and crisp-tender vegetables, this stir-fry is a weeknight lifesaver. The blend of fresh ginger, garlic, and sesame oil ensures every bite is packed with aromatic flavor without the need for heavy fats.
Ingredients
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- 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 snap peas (trimmed), 1 medium carrot (julienned), 100 g broccoli florets, 2 spring onions (sliced)
- Sauce: 2 tbsp low-sodium soy sauce or tamari, 2 tbsp oyster sauce (optional), 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 (canola or avocado oil)
Instructions
- Step 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.
- Step 2: Sear the Protein
- 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.
- Step 3: Sauté Vegetables
- Add the remaining oil to the pan. Add broccoli, carrot, and snap peas. Stir-fry for 2 minutes. Add bell peppers and zucchini; continue to stir-fry for another 2–3 minutes until vegetables are crisp-tender.
- Step 4: Combine and Thicken
- 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.
- Step 5: Garnish
- Garnish with sliced spring onions and serve immediately.
Zusatztipps für die Zubereitung
For extra crunch and healthy fats, sprinkle the dish with toasted sesame seeds before serving. If you enjoy a spicy kick, increase the chili flakes or add a dash of sriracha to the sauce during the final cooking stage.
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Varianten und Anpassungen
This recipe is highly versatile; you can swap the chicken for tofu or shrimp for a different protein variation. To ensure the recipe remains gluten-free, use tamari instead of soy sauce and double-check that all other condiments are gluten-free.
Serviervorschläge
Serve this high-protein stir-fry over steamed brown rice or cauliflower rice to increase the fiber content and create a wholesome, balanced meal.
Pin it This High-Protein Chicken and Veggie Stir-Fry is a perfect addition to your healthy eating routine. It delivers bold flavors and essential nutrients in a simple, easy-to-prepare format that the whole family will enjoy.
Recipe Questions & Answers
- → Can I meal prep this stir-fry?
Yes, this dish meal preps beautifully. Store cooked portions in airtight containers for up to 4 days. Reheat gently in a skillet over medium heat, adding a splash of water if the sauce thickens too much. Vegetables may soften slightly but remain delicious.
- → What vegetables work best for stir-frying?
Firm vegetables that cook quickly work best: bell peppers, broccoli florets, snap peas, carrots, zucchini, and baby corn. Avoid watery vegetables like tomatoes or cucumber. Cut vegetables uniformly for even cooking.
- → How do I get restaurant-quality sauce consistency?
The cornstarch slurry is key for achieving glossy, thickened sauce. Whisk cornstarch with cold water before adding to prevent lumps. Simmer the finished dish for 2-3 minutes to activate the thickening agent and coat everything evenly.
- → Can I make this vegetarian or vegan?
Absolutely. Replace chicken with firm tofu pressed and cubed, or use tempeh. Substitute oyster sauce with vegetarian mushroom sauce and ensure your soy sauce is vegan. The cooking time remains the same.
- → Why does my chicken turn out tough?
Slice chicken against the grain into thin, even pieces. Cook over medium-high heat quickly—just 4-5 minutes until golden. Overcooking causes toughness. Let the chicken rest briefly before stir-frying if possible, and don't overcrowd the pan.
