High Protein Stir-Fried Vegetables with Meat

Elevate your weeknight meal game with this High Protein Stir-Fried Vegetables with Meat! Packed with vibrant broccoli florets, julienned carrots, crunchy snow peas, and colorful bell peppers, this nutrient-rich dish combines lean protein like chicken breast, beef, or even tofu for a versatile and satisfying dinner. Infused with the bold flavors of garlic, ginger, soy sauce, and optional oyster sauce, this quick stir-fry is perfectly balanced and irresistibly savory. Ready in just 30 minutes, it's a healthy, high-protein option ideal for busy schedules. Serve it over steamed rice, quinoa, or noodles to create a complete and wholesome meal the entire family will love.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 300 grams chicken breast (or lean beef, pork, or tofu for variation)
• 200 grams broccoli florets
• 1 medium red bell pepper
• 2 medium carrots
• 150 grams snow peas
• 3 cloves garlic
• 1 inch piece ginger
• 3 tablespoons low-sodium soy sauce
• 2 tablespoons oyster sauce (optional, for extra flavor)
• 1 tablespoon sesame oil
• 1 teaspoon cornstarch
• 3 tablespoons water
• 2 tablespoons neutral cooking oil (e.g., vegetable or canola oil)
• 2 stalks scallions (green onions)
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Slice the chicken breast (or chosen meat) into thin strips, ensuring even pieces for quick cooking.

Step 2

In a small bowl, mix 2 tablespoons of soy sauce, 1 teaspoon of cornstarch, and 1 tablespoon of water. Add the sliced meat to this marinade, mix well, and let it sit for 10 minutes.

Step 3

While the meat marinates, prepare the vegetables: cut the broccoli into bite-sized florets, julienne the carrots, slice the red bell pepper into strips, and trim the ends off the snow peas.

Step 4

Mince the garlic cloves, grate the ginger, and thinly slice the scallions, keeping the white and green parts separate.

Step 5

In a small bowl, mix the remaining 1 tablespoon of soy sauce, oyster sauce (if using), 2 tablespoons of water, and sesame oil to create the stir-fry sauce.

Step 6

Heat a large wok or skillet over medium-high heat and add 1 tablespoon of the cooking oil. Once heated, add the marinated meat and stir-fry until fully cooked through, about 3-5 minutes. Remove the meat from the wok and set aside.

Step 7

In the same wok, add the remaining 1 tablespoon of cooking oil. Add the garlic, ginger, and the white parts of the scallions. Stir-fry for 30 seconds until fragrant.

Step 8

Add the broccoli, carrots, red bell pepper, and snow peas to the wok. Sprinkle in the salt and black pepper. Stir-fry for 4-5 minutes, until the vegetables are tender-crisp.

Step 9

Return the cooked meat to the wok and pour in the stir-fry sauce. Toss everything together to evenly coat and stir for 1-2 minutes, allowing the flavors to combine.

Step 10

Garnish with the green parts of the scallions and serve hot over steamed rice, quinoa, or noodles for a complete meal.

Nutrition Facts

Serving size	(1099.6g)

Amount per serving	% Daily Value*
Calories	1143.9

Total Fat 53.9g	0%
Saturated Fat 7.1g	0%
Polyunsaturated Fat 6.0g
Cholesterol 255mg	0%
Sodium 3988.7mg	0%
Total Carbohydrate 55.1g	0%
Dietary Fiber 15.7g	0%
Total Sugars 20.2g
Protein 114.4g	0%

Vitamin D 39IU	0%
Calcium 300.2mg	0%
Iron 12.5mg	0%
Potassium 1938.1mg	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: 41.7%

Protein: 39.3%

Carbs: 18.9%