Healthy & Special Diets > Recipes for Weight Management > Low-Calorie Recipes > Low-Calorie Lunch Recipes

Chicken and Vegetable Stir-Fry

A quick and easy Chicken and Vegetable Stir-Fry, a perfect low-calorie lunch option loaded with lean protein and colorful vegetables. This recipe is customizable to your favorite vegetables.

Prep Time
10 minutes
Cook Time
15 minutes
Servings
1
Ingredients
  • 4 oz Chicken Breast
  • 1 cup Broccoli Florets
  • 1/2 cup Carrots
  • 1/2 cup Bell Pepper (any color)
  • 1/2 cup Snap Peas
  • 2 tablespoons Soy Sauce (low sodium)
  • 1 tablespoon Rice Vinegar
  • 1 teaspoon Ginger (freshly grated)
  • 1 clove Garlic (minced)
  • 1 teaspoon Sesame Oil
  • 1 teaspoon Cornstarch
  • 1 tablespoon Water

Preparing the Chicken and Vegetables

Cut the chicken breast into bite-sized pieces. Chop the broccoli florets, slice the carrots and bell pepper, and trim the snap peas.

Making the Sauce

In a small bowl, whisk together the low-sodium soy sauce, rice vinegar, grated ginger, minced garlic, and sesame oil. In a separate small bowl, whisk together the cornstarch and water until smooth. This will be used to thicken the sauce.

Cooking the Stir-Fry

Heat a wok or large skillet over medium-high heat. Add the chicken and stir-fry until cooked through, about 5-7 minutes. Remove the chicken from the wok and set aside. Add the broccoli, carrots, bell pepper, and snap peas to the wok and stir-fry until tender-crisp, about 5-7 minutes. Return the chicken to the wok. Pour the sauce over the chicken and vegetables and stir-fry for 1-2 minutes, or until the sauce has thickened.

Serve immediately. You can serve it over a small portion of brown rice or cauliflower rice for a more filling meal.

Nutrition Facts Estimated per 100g of product

  • Calories: Approximately 90 kcal
  • Protein: 12g
  • Fat: 3g
  • Carbohydrates: 4g
  • Fiber: 1g

Other Important Considerations for Nutrition

This stir-fry is low in calories and high in protein, making it a great option for weight management. Using low-sodium soy sauce helps to reduce sodium intake. Feel free to customize the vegetables based on your preferences and what you have on hand. Adding a small portion of brown rice or cauliflower rice can increase the fiber content and make the meal more satisfying.

← Chicken and Broccoli Stir-Fry with Quinoa Chicken and Veggie Skewers (Portioned) →

FAQ

  • Can I use different vegetables?

    Yes, you can use any vegetables you like in this stir-fry. Some other good options include mushrooms, zucchini, and spinach.
  • Can I use a different protein?

    Yes, you can substitute the chicken with tofu, shrimp, or beef.