High-Protein Chicken Veggie Stir-Fry (Printer View)

A quick stir-fry with tender chicken breast and fresh vegetables for a nutritious, flavorful dish.

# What you'll need:

→ 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

# Method:

01 - In a small bowl, whisk together soy sauce or tamari, oyster sauce if using, rice vinegar, sesame oil, ginger, garlic, chili flakes, and cornstarch slurry. 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 just cooked through, about 4 to 5 minutes. Remove chicken from the pan and set aside.
03 - Add the remaining oil to the pan. Add broccoli, carrot, and snap peas. Stir-fry for 2 minutes.
04 - Add bell peppers and zucchini to the pan. Continue to stir-fry for another 2 to 3 minutes until vegetables are crisp-tender.
05 - Return the chicken to the pan along with the prepared sauce. Toss everything together and cook for 2 to 3 minutes until the sauce thickens and everything is well coated.
06 - Garnish with sliced spring onions and serve immediately.

# Expert Advice:

01 -
  • It's ready before your hangry brain has time to sabotage your willpower.
  • Your kitchen smells like a restaurant for under five dollars and zero guilt.
02 -
  • Cook your chicken first and pull it out—putting raw chicken in with those vegetables is how you end up with dried-out chicken and undercooked peppers.
  • That cornstarch slurry is non-negotiable if you want sauce instead of soup; it transforms everything into something that clings.
03 -
  • Ginger and garlic need to hit hot oil for maybe thirty seconds before you add anything else—this releases their personality and prevents them from tasting bitter or raw.
  • That slurry of cornstarch needs to be stirred one more time right before it goes in, or it settles and you'll have a moment of panic when it refuses to thicken.
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