Low Fat Stir-Fried Vegetables with Meat

Light, flavorful, and packed with nutrition, this Low Fat Stir-Fried Vegetables with Meat recipe is the perfect quick and healthy dinner option. Featuring tender slices of lean chicken breast (or your choice of beef or pork), and a vibrant medley of broccoli, carrots, bell peppers, and zucchini, this dish combines wholesome ingredients with bold flavors. A savory sauce made with low-sodium soy sauce, oyster sauce, and a touch of ginger and garlic adds depth without excess calories, while a quick stir-fry technique ensures everything stays crisp and fresh. Ready in just 30 minutes, this low-fat, high-protein stir-fry is ideal for busy weeknights and can be served on its own or paired with brown rice or quinoa for a heartier meal. Perfect for those seeking a healthy, delicious, and fuss-free recipe!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 450 grams boneless skinless chicken breast (or lean beef or pork)
• 200 grams broccoli florets
• 150 grams carrots, thinly sliced
• 150 grams bell peppers, sliced (any color)
• 120 grams zucchini, sliced
• 60 ml low sodium soy sauce
• 2 tablespoons oyster sauce
• 1 teaspoon cornstarch
• 1 tablespoon water (for slurry)
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 1 teaspoon sesame oil (optional)
• 1 teaspoon vegetable oil (for cooking)
• 0.25 teaspoon black pepper

Directions

Step 1

Thinly slice the chicken breast (or chosen lean meat) into bite-sized strips and season lightly with black pepper. Set aside.

Step 2

In a small bowl, mix the soy sauce, oyster sauce, and cornstarch with water to form a slurry. Stir well and set aside.

Step 3

Prepare all vegetables by washing, peeling (if necessary), and slicing them into uniform, bite-sized pieces to ensure even cooking.

Step 4

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

Step 5

Once the oil is hot, add the minced garlic and grated ginger. Stir-fry for 30 seconds until aromatic.

Step 6

Add the sliced meat to the pan. Stir-fry for 4-5 minutes, or until the meat is fully cooked and lightly browned. Remove the meat and set aside on a clean plate.

Step 7

In the same pan, add the broccoli, carrots, bell peppers, and zucchini. Stir-fry the vegetables for 5-6 minutes, or until they are crisp-tender. If needed, add a tablespoon of water to prevent sticking.

Step 8

Return the cooked meat to the pan with the vegetables and pour in the prepared sauce. Toss everything together thoroughly to coat in the sauce.

Step 9

Cook for another 2-3 minutes, allowing the sauce to thicken slightly and evenly coat the ingredients.

Step 10

Drizzle with sesame oil (if using) for added flavor before serving.

Step 11

Serve hot on its own for a light meal or over steamed brown rice or quinoa if desired.

Nutrition Facts

Serving size	(1202.7g)

Amount per serving	% Daily Value*
Calories	1074.2

Total Fat 26.7g	0%
Saturated Fat 6.0g	0%
Polyunsaturated Fat 0.1g
Cholesterol 382.5mg	0%
Sodium 3718.6mg	0%
Total Carbohydrate 48.9g	0%
Dietary Fiber 14.3g	0%
Total Sugars 18.6g
Protein 157.7g	0%

Vitamin D 4.5IU	0%
Calcium 264.5mg	0%
Iron 8.5mg	0%
Potassium 2544.1mg	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: 22.5%

Protein: 59.1%

Carbs: 18.3%