High Protein Mongolian Stir Fry

Elevate your weeknight dinners with this High Protein Mongolian Stir Fry, a savory and nutritious dish packed with lean chicken breast, protein-rich tofu, and vibrant vegetables like crispy broccoli, sweet bell peppers, and edamame beans. The bold, umami-rich sauce—crafted with low-sodium soy sauce, hoisin, dark soy, and a hint of garlic and ginger—brings a perfect balance of sweet and savory flavors to the dish. Quick to prepare in just 30 minutes, this stir fry is cooked to perfection in a hot skillet, topped with sesame oil for a nutty finish, and garnished with fresh green onions and crunchy sesame seeds. Serve it over steamed rice or noodles for a restaurant-quality meal at home that’s high in protein and bursting with flavor.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 500 grams chicken breast, boneless and skinless
• 200 grams extra firm tofu
• 200 grams broccoli florets
• 1 medium bell pepper, sliced
• 100 grams edamame beans, shelled
• 3 units garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 60 ml soy sauce, low-sodium
• 2 tablespoons hoisin sauce
• 1 tablespoon dark soy sauce
• 1 tablespoon cornstarch
• 60 ml water
• 1 tablespoon sesame oil
• 2 tablespoons vegetable oil
• 2 units green onions, chopped
• 1 tablespoon sesame seeds

Directions

Step 1

Cut the chicken breast into thin strips and cube the tofu. Set aside.

Step 2

In a small bowl, combine the soy sauce, hoisin sauce, dark soy sauce, cornstarch, and water. Mix well to create the sauce mixture.

Step 3

Heat 1 tablespoon of vegetable oil in a large non-stick skillet or wok over medium-high heat.

Step 4

Add the chicken strips to the skillet and stir-fry for 3-4 minutes until fully cooked and golden brown. Remove and set aside.

Step 5

In the same skillet, add the remaining vegetable oil and sauté the minced garlic and grated ginger for about 30 seconds until fragrant.

Step 6

Add the cubed tofu to the skillet and stir-fry for 2-3 minutes until lightly golden.

Step 7

Toss in the broccoli florets, sliced bell pepper, and edamame beans, and stir-fry for another 3-4 minutes until the vegetables are tender-crisp.

Step 8

Return the cooked chicken to the skillet and pour the sauce mixture over the chicken and vegetables.

Step 9

Turn the heat to high and stir everything together to coat well with the sauce.

Step 10

Drizzle with sesame oil and stir for an additional minute to heat through.

Step 11

Remove from heat and garnish with chopped green onions and sesame seeds.

Step 12

Serve hot over steamed rice or noodles, if desired.

Nutrition Facts

Serving size	(1509.5g)

Amount per serving	% Daily Value*
Calories	1936.1

Total Fat 87.6g	0%
Saturated Fat 15.1g	0%
Polyunsaturated Fat 25.2g
Cholesterol 426.0mg	0%
Sodium 4094.2mg	0%
Total Carbohydrate 72.9g	0%
Dietary Fiber 23.2g	0%
Total Sugars 23.9g
Protein 217.5g	0%

Vitamin D 65IU	0%
Calcium 1707.9mg	0%
Iron 18.1mg	0%
Potassium 3388.3mg	0%

*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.

Source of Calories

Fat: 40.4%

Protein: 44.6%

Carbs: 15.0%