Healthy & Special Diets > Recipes for Weight Management > Low-Calorie Recipes > High-Volume, Low-Calorie Meals

High-Volume Chicken and Vegetable Stir-Fry

A light and flavorful stir-fry packed with protein and fiber-rich vegetables, designed to keep you full and satisfied without the excess calories. Perfect for weight management!

Prep Time
15 minutes
Cook Time
20 minutes
Servings
2
Ingredients
  • 150 g Chicken breast, boneless, skinless
  • 200 g Broccoli florets
  • 150 g Cauliflower florets
  • 1 medium Bell pepper (any color), sliced
  • 0.5 medium Onion, sliced
  • 100 g Mushrooms, sliced
  • 2 tbsp Soy sauce (low sodium)
  • 1 tsp Ginger, grated
  • 2 cloves Garlic, minced
  • 0.25 tsp Red pepper flakes (optional)
  • As needed Cooking spray
  • 1 tbsp Green onions, chopped (for garnish)
  • 0.5 tsp Sesame seeds (for garnish)

Preparation

Cut the chicken breast into bite-sized pieces. Prepare all the vegetables by washing and slicing them as directed.

Cooking the Chicken

Heat a large non-stick wok or skillet over medium-high heat. Spray lightly with cooking spray. Add the chicken and cook until browned and cooked through, about 5-7 minutes. Remove the chicken from the skillet and set aside.

Stir-Frying the Vegetables

Add the onion and bell pepper to the skillet and stir-fry for 3-4 minutes, until slightly softened. Add the broccoli, cauliflower, and mushrooms. Continue to stir-fry for another 5-7 minutes, until the vegetables are tender-crisp.

Adding Flavor and Combining

Add the grated ginger, minced garlic, and red pepper flakes (if using) to the vegetables. Stir-fry for another minute until fragrant. Return the cooked chicken to the skillet. Pour the low-sodium soy sauce over the mixture. Stir well to combine and cook for another 2-3 minutes, allowing the flavors to meld.

Serving

Serve the stir-fry immediately. Garnish with chopped green onions and sesame seeds.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 80-100 kcal Protein: 10-12g Carbohydrates: 5-7g Fat: 2-3g Fiber: 2-3g Note: These values are estimates and can vary based on specific ingredients and portion sizes.

Other Important Considerations for Nutrition

Sodium Content: Be mindful of the sodium content, especially if using regular soy sauce. Opt for low-sodium varieties to help manage blood pressure and fluid retention. Vegetable Variety: Feel free to substitute or add other low-calorie, high-volume vegetables like zucchini, spinach, or bok choy to increase the nutrient density and satiety. Portion Control: Even though this is a low-calorie meal, practice mindful eating and portion control to support weight management goals.

← High-Protein Greek Yogurt Parfait Lemon Herb Baked Chicken and Veggies →

FAQ

  • Can I use other proteins besides chicken?

    Yes, you can substitute chicken with tofu, shrimp, or lean beef. Adjust the cooking time accordingly.
  • Can I add rice or noodles to this stir-fry?

    Yes, but be mindful of the added calories. If you add grains, choose brown rice or whole-wheat noodles in moderation.
  • How can I make this dish vegetarian?

    Omit the chicken and add firm tofu or tempeh. You can also add more vegetables to make it even more filling.