High Protein Stir-Fried Vegetables with Meat
Get ready to savor the perfect harmony of nutrition and flavor with this High Protein Stir-Fried Vegetables with Meat recipe. Crafted for busy weeknights or meal prep, this dish features lean chicken breast (or your choice of beef, pork, or tofu), vibrant broccoli, red bell peppers, tender carrots, and crisp snow peas—all stir-fried to perfection in a fragrant, savory sauce made with soy, sesame oil, garlic, and ginger. Packed with protein and loaded with vitamins, this quick and healthy recipe comes together in just 30 minutes and offers customizable serving options, whether over fluffy steamed rice, hearty quinoa, or noodles. Ideal for high-protein diets, this wholesome meal is a surefire way to satisfy your hunger while keeping your health goals on track.
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Recipe Information
Ingredients
- 300 grams chicken breast (or lean beef, pork, or tofu for variation)
- 200 grams broccoli florets
- 1 medium red bell pepper
- 2 medium carrots
- 150 grams snow peas
- 3 cloves garlic
- 1 inch piece ginger
- 3 tablespoons low-sodium soy sauce
- 2 tablespoons oyster sauce (optional, for extra flavor)
- 1 tablespoon sesame oil
- 1 teaspoon cornstarch
- 3 tablespoons water
- 2 tablespoons neutral cooking oil (e.g., vegetable or canola oil)
- 2 stalks scallions (green onions)
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Slice the chicken breast (or chosen meat) into thin strips, ensuring even pieces for quick cooking.
In a small bowl, mix 2 tablespoons of soy sauce, 1 teaspoon of cornstarch, and 1 tablespoon of water. Add the sliced meat to this marinade, mix well, and let it sit for 10 minutes.
While the meat marinates, prepare the vegetables: cut the broccoli into bite-sized florets, julienne the carrots, slice the red bell pepper into strips, and trim the ends off the snow peas.
Mince the garlic cloves, grate the ginger, and thinly slice the scallions, keeping the white and green parts separate.
In a small bowl, mix the remaining 1 tablespoon of soy sauce, oyster sauce (if using), 2 tablespoons of water, and sesame oil to create the stir-fry sauce.
Heat a large wok or skillet over medium-high heat and add 1 tablespoon of the cooking oil. Once heated, add the marinated meat and stir-fry until fully cooked through, about 3-5 minutes. Remove the meat from the wok and set aside.
In the same wok, add the remaining 1 tablespoon of cooking oil. Add the garlic, ginger, and the white parts of the scallions. Stir-fry for 30 seconds until fragrant.
Add the broccoli, carrots, red bell pepper, and snow peas to the wok. Sprinkle in the salt and black pepper. Stir-fry for 4-5 minutes, until the vegetables are tender-crisp.
Return the cooked meat to the wok and pour in the stir-fry sauce. Toss everything together to evenly coat and stir for 1-2 minutes, allowing the flavors to combine.
Garnish with the green parts of the scallions and serve hot over steamed rice, quinoa, or noodles for a complete meal.
Nutrition Facts
Calories |
1144 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.9 g | 69% | |
| Saturated Fat | 7.1 g | 36% | |
| Polyunsaturated Fat | 6.0 g | ||
| Cholesterol | 255 mg | 85% | |
| Sodium | 3989 mg | 173% | |
| Total Carbohydrate | 55.1 g | 20% | |
| Dietary Fiber | 15.7 g | 56% | |
| Total Sugars | 20.2 g | ||
| Protein | 114.4 g | 229% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 300 mg | 23% | |
| Iron | 12.5 mg | 69% | |
| Potassium | 1938 mg | 41% | |
*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.
