High-Protein Chicken and Veggie Stir-Fry (Printable Version)

Lean chicken breast and crisp vegetables in a savory Asian-inspired sauce, ready in 30 minutes for a nutritious weeknight dinner.

# What You'll Need:

→ Protein

01 - 1.1 lb skinless, boneless chicken breast, thinly sliced

→ Vegetables

02 - 1 red bell pepper, sliced
03 - 1 yellow bell pepper, sliced
04 - 1 medium zucchini, sliced
05 - 3.5 oz snap peas, trimmed
06 - 1 medium carrot, julienned
07 - 3.5 oz broccoli florets
08 - 2 spring onions, sliced

→ Sauce

09 - 2 tablespoons low-sodium soy sauce or tamari
10 - 2 tablespoons oyster sauce
11 - 1 tablespoon rice vinegar
12 - 1 tablespoon sesame oil
13 - 1 tablespoon fresh ginger, grated
14 - 2 garlic cloves, minced
15 - 1 teaspoon chili flakes
16 - 1 teaspoon cornstarch mixed with 2 tablespoons water

→ Cooking

17 - 2 teaspoons vegetable oil

# Directions:

01 - In a small bowl, whisk together soy sauce, oyster sauce, rice vinegar, sesame oil, ginger, garlic, chili flakes, and cornstarch slurry. Set aside.
02 - Heat 1 teaspoon vegetable oil in a large non-stick skillet or wok over medium-high heat. Add chicken slices and stir-fry until lightly golden and cooked through, about 4-5 minutes. Remove chicken and set aside.
03 - Add remaining oil to the pan. Add broccoli, carrot, and snap peas. Stir-fry for 2 minutes.
04 - Add bell peppers and zucchini. Continue stir-frying for 2-3 minutes until vegetables are crisp-tender.
05 - Return chicken to the pan with prepared sauce. Toss everything together and cook for 2-3 minutes until sauce thickens and everything is well coated.
06 - Garnish with sliced spring onions and serve immediately.

# Additional Tips::

01 -
  • The whole thing comes together in 30 minutes, which means you're eating real food before hunger turns into frustration.
  • Every bite packs serious protein without any of that dry chicken breast sadness you might be dreading.
  • It tastes fancy enough to impress someone, but honest enough that you don't stress if they're just dropping by.
02 -
  • The chicken will keep cooking slightly after you take it out of the pan, so pulling it out when it's just barely cooked through means it won't turn into rubber when everything comes back together.
  • If your vegetables are still hard when the chicken goes back in, the sauce won't coat them right because they haven't released enough moisture, so don't rush that step.
03 -
  • Keep your ingredients prepped and in bowls before you start cooking because once the pan is hot, things move fast and there's no time to be dicing garlic.
  • If your pan isn't actually hot when the chicken goes in, it'll release steam instead of getting color, so let it sit over the heat for a full minute before anything touches it.
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