High Protein Chicken Stir Fry
Highlighted under: Comfort Food
A delicious and nutritious stir fry packed with protein and vibrant vegetables, perfect for a quick weeknight meal.
This High Protein Chicken Stir Fry is not only quick to prepare but also loaded with flavors and nutrients. It's a fantastic option for anyone looking to boost their protein intake while enjoying a colorful plate of vegetables.
Why You'll Love This Recipe
- Packed with lean protein from chicken and lots of veggies
- Quick and easy to make, ready in just 25 minutes
- Versatile recipe that can be customized with your favorite vegetables
A Quick and Healthy Meal Option
In today's fast-paced world, finding time to prepare a nutritious meal can be challenging. This High Protein Chicken Stir Fry is designed to be a quick solution without compromising on health or flavor. Ready in just 25 minutes, it offers a perfect balance of protein and vibrant vegetables, making it an ideal choice for busy weeknights. With minimal prep and cooking time, you can enjoy a delicious homemade dish that fuels your body.
The beauty of stir fry lies in its versatility. You can easily swap out the chicken for tofu or shrimp, or add your favorite seasonal vegetables. This recipe encourages creativity in the kitchen, allowing you to tailor it to your personal tastes and dietary preferences. Whether you opt for crunchy snap peas, sweet corn, or colorful bell peppers, the possibilities are endless.
Nutritional Benefits
This High Protein Chicken Stir Fry is not just quick to prepare; it's also packed with essential nutrients. Chicken breast is an excellent source of lean protein, which is crucial for muscle repair and growth, making it perfect for those who are active or looking to maintain a healthy weight. Coupled with a variety of vegetables, this dish provides a wealth of vitamins and minerals necessary for overall health.
The inclusion of broccoli, carrots, and bell peppers adds not only color but also fiber, which aids in digestion and helps you feel full longer. Garlic and ginger contribute their own health benefits, known for their anti-inflammatory properties and ability to boost the immune system. This stir fry is a complete meal that nourishes your body while satisfying your taste buds.
Perfect Pairings
Serving your High Protein Chicken Stir Fry over a bed of cooked rice or quinoa enhances the dish, adding a delightful texture and making it more filling. Both options are nutritious: quinoa is a complete protein, while brown rice provides complex carbohydrates. You can also experiment with cauliflower rice for a low-carb alternative that still offers a satisfying base.
For added flavor, consider garnishing your stir fry with sesame seeds or chopped green onions before serving. A squeeze of fresh lime or a drizzle of sriracha can elevate the dish to new heights, adding a refreshing zing or a spicy kick, respectively. These simple additions can transform your stir fry into a gourmet experience.
Ingredients
Gather all your ingredients before you start cooking for an easy stir fry experience.
Ingredients
- 500g chicken breast, sliced
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- 1 bell pepper, sliced
- 1 cup broccoli florets
- 1 carrot, julienned
- 2 cloves garlic, minced
- 1 teaspoon ginger, minced
- Salt and pepper to taste
- Cooked rice or quinoa for serving
Make sure to prep all your ingredients in advance to ensure a smooth cooking process.
Instructions
Follow these simple steps to create your delicious stir fry.
Marinate the Chicken
In a bowl, combine sliced chicken breast with soy sauce, salt, and pepper. Let it marinate for about 10 minutes.
Heat the Oil
In a large skillet or wok, heat the olive oil over medium-high heat.
Cook the Chicken
Add the marinated chicken to the skillet and cook for about 5-7 minutes, or until browned and cooked through. Remove from the skillet and set aside.
Stir Fry the Vegetables
In the same skillet, add garlic and ginger, sauté for a minute, then add bell pepper, broccoli, and carrot. Stir fry for about 3-4 minutes until vegetables are tender-crisp.
Combine and Serve
Add the cooked chicken back to the skillet, toss everything together, and cook for another minute. Serve over cooked rice or quinoa.
Enjoy your healthy high protein chicken stir fry!
Storing and Reheating Leftovers
If you happen to have leftovers, storing them properly is key to maintaining their freshness. Allow the stir fry to cool completely before transferring it to an airtight container. It can be stored in the refrigerator for up to 3 days. For longer storage, consider freezing portions in freezer-safe containers, which can last for up to 3 months.
When it comes to reheating, the best method is to use a skillet over medium heat. This helps to retain the texture of the vegetables and chicken. You can also microwave individual portions for convenience, but be careful not to overheat, as this can make the chicken tough and the vegetables mushy.
Customizations and Variations
Making this stir fry your own is part of the fun! Feel free to substitute the chicken with other proteins like beef, pork, or even chickpeas for a vegetarian option. Experimenting with different sauces, such as teriyaki or oyster sauce, can also give the dish a unique spin, adding layers of flavor that cater to your preferences.
Incorporating seasonal vegetables not only enhances the flavor but also ensures that you are eating fresh produce. Consider adding zucchini, asparagus, or mushrooms for a twist. The beauty of this recipe is its adaptability, making it a staple in your weekly meal rotation.
Meal Prep Made Easy
If you're looking to streamline your weeknight meals, this stir fry is perfect for meal prep. You can marinate the chicken and chop the vegetables ahead of time, storing them separately in the fridge. This way, when you're ready to cook, all you need to do is toss everything into the skillet for a quick and flavorful meal.
Preparing larger batches allows you to enjoy this dish multiple times throughout the week. Simply divide the stir fry into meal prep containers for easy grab-and-go lunches or dinners. This not only saves time but also ensures you have nutritious meals ready to enjoy, making healthy eating effortless.
Questions About Recipes
→ Can I use other proteins instead of chicken?
Yes, you can substitute chicken with tofu, shrimp, or beef.
→ How can I make this dish spicier?
Add red pepper flakes or sliced chili peppers while stir frying.
→ Can I meal prep this dish?
Absolutely! This stir fry keeps well in the fridge for up to 3 days.
→ What can I serve with this stir fry?
Serve it over rice, quinoa, or noodles for a complete meal.
High Protein Chicken Stir Fry
A delicious and nutritious stir fry packed with protein and vibrant vegetables, perfect for a quick weeknight meal.
Created by: Imogen Walker
Recipe Type: Comfort Food
Skill Level: Easy
Final Quantity: 4 servings
What You'll Need
Ingredients
- 500g chicken breast, sliced
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- 1 bell pepper, sliced
- 1 cup broccoli florets
- 1 carrot, julienned
- 2 cloves garlic, minced
- 1 teaspoon ginger, minced
- Salt and pepper to taste
- Cooked rice or quinoa for serving
How-To Steps
In a bowl, combine sliced chicken breast with soy sauce, salt, and pepper. Let it marinate for about 10 minutes.
In a large skillet or wok, heat the olive oil over medium-high heat.
Add the marinated chicken to the skillet and cook for about 5-7 minutes, or until browned and cooked through. Remove from the skillet and set aside.
In the same skillet, add garlic and ginger, sauté for a minute, then add bell pepper, broccoli, and carrot. Stir fry for about 3-4 minutes until vegetables are tender-crisp.
Add the cooked chicken back to the skillet, toss everything together, and cook for another minute. Serve over cooked rice or quinoa.
Nutritional Breakdown (Per Serving)
- Calories: 350 kcal
- Total Fat: 10g
- Saturated Fat: 1.5g
- Cholesterol: 75mg
- Sodium: 600mg
- Total Carbohydrates: 30g
- Dietary Fiber: 4g
- Sugars: 5g
- Protein: 40g