High Protein Stir-Fried Vegetables and Chicken

Elevate your weeknight dinner with this High Protein Stir-Fried Vegetables and Chicken recipe—a perfect balance of wholesome nutrition and bold flavors. Loaded with tender chicken breast, vibrant broccoli, crisp red bell peppers, zucchini, carrots, and nutrient-packed baby spinach, this dish is as colorful as it is nourishing. Infused with aromatic garlic, ginger, and a savory blend of low-sodium soy sauce and oyster sauce, the stir-fry achieves a delectable umami richness. A quick cornstarch slurry thickens the sauce to perfection, making every bite irresistibly flavorful. Ready in just 30 minutes, this high-protein meal is perfect for health-conscious food lovers and pairs beautifully with steamed rice or quinoa for a satisfying finish. Perfect for a balanced, quick, and delicious homemade dish!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 500 grams chicken breast
• 200 grams broccoli florets
• 1 red bell pepper
• 1 zucchini
• 1 carrot
• 100 grams baby spinach
• 2 garlic cloves
• 1 teaspoon ginger, grated
• 3 tablespoons soy sauce (low sodium)
• 2 tablespoons oyster sauce
• 1 tablespoon sesame oil
• 1 tablespoon vegetable oil
• 1 teaspoon cornstarch
• 2 tablespoons water (for cornstarch mixture)
• 0.5 teaspoon pepper
• 0.25 teaspoon salt

Directions

Step 1

Dice the chicken breast into bite-sized pieces and set aside.

Step 2

Cut the broccoli into small florets, the red bell pepper into thin strips, the zucchini into half-moon slices, the carrot into thin julienne strips, and mince the garlic.

Step 3

In a small bowl, mix the cornstarch with 2 tablespoons of water to make a slurry and set aside.

Step 4

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

Step 5

Add the chicken pieces to the pan and season with a pinch of pepper and salt. Stir-fry for 5-6 minutes until the chicken is cooked through and lightly browned. Remove the chicken from the skillet and set aside.

Step 6

In the same skillet, add the sesame oil and minced garlic. Stir for about 30 seconds until fragrant.

Step 7

Add the broccoli, red bell pepper, zucchini, and carrot to the pan. Stir-fry for 5-7 minutes until the vegetables are tender-crisp.

Step 8

Return the cooked chicken to the skillet. Add the grated ginger, soy sauce, and oyster sauce. Stir everything together to coat evenly.

Step 9

Pour the cornstarch slurry into the skillet and mix well. Cook for another 2 minutes until the sauce thickens and coats the chicken and vegetables.

Step 10

Add the baby spinach to the stir-fry and cook for an additional 1 minute until it wilts.

Step 11

Taste and adjust the seasoning with more soy sauce or pepper if needed.

Step 12

Serve immediately, either on its own or over steamed rice or quinoa for a more filling meal.

Nutrition Facts

Serving size	(1282.5g)

Amount per serving	% Daily Value*
Calories	1207.5

Total Fat 46.0g	0%
Saturated Fat 8.4g	0%
Polyunsaturated Fat 16.8g
Cholesterol 430mg	0%
Sodium 6386.5mg	0%
Total Carbohydrate 47.6g	0%
Dietary Fiber 12.8g	0%
Total Sugars 20.0g
Protein 156.5g	0%

Vitamin D 0IU	0%
Calcium 320.1mg	0%
Iron 9.2mg	0%
Potassium 2493.2mg	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: 33.6%

Protein: 50.9%

Carbs: 15.5%