High-Protein Chicken and Veggie (Print View)

Lean chicken breast and colorful vegetables wok-tossed in a savory ginger-sesame sauce. Ready in 30 minutes for a satisfying high-protein meal.

# Ingredient List:

→ 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, optional
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, optional
16 - 1 teaspoon cornstarch mixed with 2 tablespoons water

→ Cooking

17 - 2 teaspoons vegetable oil

# Directions:

01 - Whisk together soy sauce or tamari, oyster sauce if using, rice vinegar, sesame oil, ginger, garlic, chili flakes, and cornstarch slurry in a small bowl. 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, approximately 4 to 5 minutes. Transfer chicken to a plate 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 to 3 minutes until vegetables reach crisp-tender consistency.
05 - Return chicken to the pan with prepared sauce. Toss all ingredients together and cook for 2 to 3 minutes until sauce thickens and coats everything evenly.
06 - Top with sliced spring onions and serve immediately.

# Expert Tips:

01 -
  • Your dinner is ready in 30 minutes flat, no shortcuts on flavor or nutrition.
  • The lean protein keeps you full without the post-meal slump, which changed how I think about lunch the next day.
  • You get to eat a massive colorful plate of vegetables while staying under 250 calories per serving.
02 -
  • Overcrowding the pan is the enemy; if your vegetables steam instead of sear, they'll release water and turn soggy no matter what you do.
  • Don't cook the sauce in an empty pan expecting it to thicken first; it needs the heat from the other ingredients to set up properly and coat everything evenly.
03 -
  • Slice your chicken while it's still partially frozen, which makes it thinner and more uniform so it cooks in the exact same time as the vegetables.
  • Keep your ingredients prepped and within arm's reach before you heat the pan, because stir-frying moves fast and you won't have time to hunt through your fridge mid-cook.
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