High Protein Stir-Fried Vegetables and Chicken
Elevate your weeknight dinners with this High Protein Stir-Fried Vegetables and Chicken recipe—a flavor-packed, nutrient-rich dish perfect for busy schedules and health-conscious eaters. Featuring tender chicken breast and a vibrant medley of broccoli, red bell pepper, zucchini, carrot, and spinach, this stir-fry delivers a satisfying balance of lean protein and fresh, colorful vegetables. Infused with the bold flavors of garlic, ginger, low-sodium soy sauce, and oyster sauce, and thickened with a light cornstarch slurry, every bite is savory and delicious. Ready in just 30 minutes, this quick and easy recipe is ideal for meal prepping or serving piping hot over steamed rice or quinoa for a wholesome, hearty meal. Perfect for fans of healthy chicken recipes and veggie-packed dishes, this stir-fry is a must-try for family dinners or post-workout refueling.
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Recipe Information
Ingredients
- 500 grams chicken breast
- 200 grams broccoli florets
- 1 red bell pepper
- 1 zucchini
- 1 carrot
- 100 grams baby spinach
- 2 garlic cloves
- 1 teaspoon ginger, grated
- 3 tablespoons soy sauce (low sodium)
- 2 tablespoons oyster sauce
- 1 tablespoon sesame oil
- 1 tablespoon vegetable oil
- 1 teaspoon cornstarch
- 2 tablespoons water (for cornstarch mixture)
- 0.5 teaspoon pepper
- 0.25 teaspoon salt
Instructions
Dice the chicken breast into bite-sized pieces and set aside.
Cut the broccoli into small florets, the red bell pepper into thin strips, the zucchini into half-moon slices, the carrot into thin julienne strips, and mince the garlic.
In a small bowl, mix the cornstarch with 2 tablespoons of water to make a slurry and set aside.
Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
Add the chicken pieces to the pan and season with a pinch of pepper and salt. Stir-fry for 5-6 minutes until the chicken is cooked through and lightly browned. Remove the chicken from the skillet and set aside.
In the same skillet, add the sesame oil and minced garlic. Stir for about 30 seconds until fragrant.
Add the broccoli, red bell pepper, zucchini, and carrot to the pan. Stir-fry for 5-7 minutes until the vegetables are tender-crisp.
Return the cooked chicken to the skillet. Add the grated ginger, soy sauce, and oyster sauce. Stir everything together to coat evenly.
Pour the cornstarch slurry into the skillet and mix well. Cook for another 2 minutes until the sauce thickens and coats the chicken and vegetables.
Add the baby spinach to the stir-fry and cook for an additional 1 minute until it wilts.
Taste and adjust the seasoning with more soy sauce or pepper if needed.
Serve immediately, either on its own or over steamed rice or quinoa for a more filling meal.
Nutrition Facts
Calories |
1208 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.0 g | 59% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 16.8 g | ||
| Cholesterol | 430 mg | 143% | |
| Sodium | 6386 mg | 278% | |
| Total Carbohydrate | 47.6 g | 17% | |
| Dietary Fiber | 12.8 g | 46% | |
| Total Sugars | 20.0 g | ||
| Protein | 156.5 g | 313% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 320 mg | 25% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 2493 mg | 53% | |
*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.
