High-Protein Chicken Veggie Stir-Fry (Print Version)

Quick 30-minute dish featuring lean chicken and crisp vegetables in aromatic Asian-inspired sauce.

# 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
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
16 - 1 teaspoon cornstarch mixed with 2 tablespoons water

→ Cooking

17 - 2 teaspoons vegetable oil

# How-To Steps:

01 - In a small bowl, whisk together soy sauce or tamari, oyster sauce, 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 cooked through, approximately 4 to 5 minutes. Remove chicken and set aside.
03 - Add remaining oil to the pan. Add broccoli, carrot, and snap peas. Stir-fry for 2 minutes.
04 - Add bell peppers and zucchini; continue stir-frying for 2 to 3 minutes until vegetables reach crisp-tender consistency.
05 - Return chicken to the pan along with prepared sauce. Toss everything together and cook for 2 to 3 minutes until sauce thickens and coats all ingredients evenly.
06 - Garnish with sliced spring onions and serve immediately.

# Expert Tips:

01 -
  • It's genuinely fast, the kind of meal where you're eating within 30 minutes of deciding you're hungry.
  • Your kitchen smells incredible while it's cooking, and you actually feel energized afterward instead of sluggish.
  • The vegetables stay crisp and colorful, which means it looks as good as it tastes.
  • One pan means minimal cleanup, which is everything on a busy evening.
02 -
  • Don't overcrowd the pan when cooking the chicken, because it will steam instead of sear, and you'll lose that golden exterior that makes the difference between good and great.
  • The cornstarch slurry is non-negotiable if you want sauce that clings instead of sauce that pools at the bottom like a puddle.
  • Cook your vegetables in the order listed because they have different cooking times, and adding them randomly will leave you with some overcooked and some undercooked pieces.
03 -
  • High heat is your friend here; a tired, lukewarm pan will give you sad, steamed vegetables instead of vibrant ones with color and crunch.
  • Keep everything prepped and within arm's reach before you turn on the heat, because once you start, the whole thing moves fast and you won't have time to chop.
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