High Protein Mongolian Stir Fry
Packed with a powerhouse of protein from lean chicken breast, extra-firm tofu, and vibrant edamame beans, this High Protein Mongolian Stir Fry is a quick and nutrient-rich meal perfect for busy weeknights. Brimming with bold flavors from garlic, fresh ginger, low-sodium soy sauce, hoisin, and dark soy sauce, this stir fry combines tender-crisp broccoli and bell peppers for a satisfying crunch in every bite. The velvety sauce, thickened with cornstarch and infused with sesame oil, coats the chicken and veggies beautifully, offering a savory and slightly sweet profile. Garnished with green onions and sesame seeds, this dish is not only visually appealing but perfect served over a bed of steamed rice or noodles. Ready in just 30 minutes, this recipe strikes the ideal balance between hearty and healthy, catering to fitness enthusiasts and flavor lovers alike.
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Recipe Information
Ingredients
- 500 grams chicken breast, boneless and skinless
- 200 grams extra firm tofu
- 200 grams broccoli florets
- 1 medium bell pepper, sliced
- 100 grams edamame beans, shelled
- 3 units garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 60 ml soy sauce, low-sodium
- 2 tablespoons hoisin sauce
- 1 tablespoon dark soy sauce
- 1 tablespoon cornstarch
- 60 ml water
- 1 tablespoon sesame oil
- 2 tablespoons vegetable oil
- 2 units green onions, chopped
- 1 tablespoon sesame seeds
Instructions
Cut the chicken breast into thin strips and cube the tofu. Set aside.
In a small bowl, combine the soy sauce, hoisin sauce, dark soy sauce, cornstarch, and water. Mix well to create the sauce mixture.
Heat 1 tablespoon of vegetable oil in a large non-stick skillet or wok over medium-high heat.
Add the chicken strips to the skillet and stir-fry for 3-4 minutes until fully cooked and golden brown. Remove and set aside.
In the same skillet, add the remaining vegetable oil and sauté the minced garlic and grated ginger for about 30 seconds until fragrant.
Add the cubed tofu to the skillet and stir-fry for 2-3 minutes until lightly golden.
Toss in the broccoli florets, sliced bell pepper, and edamame beans, and stir-fry for another 3-4 minutes until the vegetables are tender-crisp.
Return the cooked chicken to the skillet and pour the sauce mixture over the chicken and vegetables.
Turn the heat to high and stir everything together to coat well with the sauce.
Drizzle with sesame oil and stir for an additional minute to heat through.
Remove from heat and garnish with chopped green onions and sesame seeds.
Serve hot over steamed rice or noodles, if desired.
Nutrition Facts
Calories |
1936 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 87.6 g | 112% | |
| Saturated Fat | 15.1 g | 76% | |
| Polyunsaturated Fat | 25.2 g | ||
| Cholesterol | 426 mg | 142% | |
| Sodium | 4094 mg | 178% | |
| Total Carbohydrate | 72.9 g | 27% | |
| Dietary Fiber | 23.2 g | 83% | |
| Total Sugars | 23.9 g | ||
| Protein | 217.5 g | 435% | |
| Vitamin D | 1.6 mcg | 8% | |
| Calcium | 1708 mg | 131% | |
| Iron | 18.1 mg | 101% | |
| Potassium | 3388 mg | 72% | |
*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.
