Low Fat Stir-Fried Vegetables with Meat
Elevate your weeknight dinners with this irresistible low-fat stir-fried vegetables and meat recipe that packs a flavorful punch while staying light on calories. Featuring tender slices of lean chicken breast (or your choice of beef or pork) paired with vibrant vegetables like broccoli, carrots, bell peppers, and zucchini, this dish is not only colorful but also nutritious. A quick homemade sauce made with low-sodium soy sauce, oyster sauce, and a touch of cornstarch adds a deliciously savory glaze that ties everything together. Prepared in just 30 minutes, this stir-fry is perfect for busy nights and can be served on its own or over steamed brown rice or quinoa for a complete meal. Wholesome, simple, and loaded with taste, this recipe is your go-to for healthy yet satisfying cooking.
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Recipe Information
Ingredients
- 450 grams boneless skinless chicken breast (or lean beef or pork)
- 200 grams broccoli florets
- 150 grams carrots, thinly sliced
- 150 grams bell peppers, sliced (any color)
- 120 grams zucchini, sliced
- 60 ml low sodium soy sauce
- 2 tablespoons oyster sauce
- 1 teaspoon cornstarch
- 1 tablespoon water (for slurry)
- 2 cloves garlic, minced
- 1 teaspoon fresh ginger, grated
- 1 teaspoon sesame oil (optional)
- 1 teaspoon vegetable oil (for cooking)
- 0.25 teaspoon black pepper
Instructions
Thinly slice the chicken breast (or chosen lean meat) into bite-sized strips and season lightly with black pepper. Set aside.
In a small bowl, mix the soy sauce, oyster sauce, and cornstarch with water to form a slurry. Stir well and set aside.
Prepare all vegetables by washing, peeling (if necessary), and slicing them into uniform, bite-sized pieces to ensure even cooking.
Heat a large non-stick skillet or wok over medium-high heat. Add 1 teaspoon of vegetable oil.
Once the oil is hot, add the minced garlic and grated ginger. Stir-fry for 30 seconds until aromatic.
Add the sliced meat to the pan. Stir-fry for 4-5 minutes, or until the meat is fully cooked and lightly browned. Remove the meat and set aside on a clean plate.
In the same pan, add the broccoli, carrots, bell peppers, and zucchini. Stir-fry the vegetables for 5-6 minutes, or until they are crisp-tender. If needed, add a tablespoon of water to prevent sticking.
Return the cooked meat to the pan with the vegetables and pour in the prepared sauce. Toss everything together thoroughly to coat in the sauce.
Cook for another 2-3 minutes, allowing the sauce to thicken slightly and evenly coat the ingredients.
Drizzle with sesame oil (if using) for added flavor before serving.
Serve hot on its own for a light meal or over steamed brown rice or quinoa if desired.
Nutrition Facts
Calories |
1074 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.7 g | 34% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 382 mg | 127% | |
| Sodium | 3719 mg | 162% | |
| Total Carbohydrate | 48.9 g | 18% | |
| Dietary Fiber | 14.3 g | 51% | |
| Total Sugars | 18.6 g | ||
| Protein | 157.7 g | 315% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 264 mg | 20% | |
| Iron | 8.5 mg | 47% | |
| Potassium | 2544 mg | 54% | |
*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.
