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Lean Chicken Stir-Fry with Broccoli & Bell Peppers

Lean Chicken Stir-Fry with Broccoli & Bell Peppers

A quick and easy meal, providing lean protein and an abundance of vegetables for fiber and antioxidants. Choose low-sodium options.
Prep Time 15 minutes
Cook Time 12 minutes
Total Time 27 minutes
Servings: 2
Course: Main Course
Cuisine: Chinese
Calories: 320

Ingredients
  

  • 8 oz boneless skinless chicken breast. cut into strips
  • 1 tsp olive or sesame oil
  • 1 cup broccoli florets
  • 1 med red bell pepper thinly sliced
  • ½ cup snap peas
  • ¼ cup sliced water chestnuts (optional)
  • 2 tbsp low sodium soy sauce or tamari
  • 1 tbsp rice vinegar
  • 1 tsp fresh ginger grated
  • ½ tsp garlic powder
  • 1 pinch red pepper flakes (optional for heat)
  • cooked brown rice or quinoa for serving

Method
 

  1. In a small bowl, whisk together soy sauce, rice vinegar, ginger, garlic powder, and red pepper flakes (if using). Set aside.
  2. Heat olive or sesame oil in a large skillet or wok over medium-high heat. Add chicken strips and cook until browned and cooked through, about 5-7 minutes. Remove chicken from skillet and set aside.
  3. Add broccoli florets to the skillet and stir-fry for 3-4 minutes until slightly tender-crisp.
  4. Add red bell pepper, snap peas, and water chestnuts (if using) to the skillet. Stir-fry for another 2-3 minutes.
  5. Return chicken to the skillet. Pour the prepared sauce over the chicken and vegetables, tossing to coat. Cook for 1-2 minutes until the sauce slightly thickens.
  6. Serve hot over cooked brown rice or quinoa.

Notes

  • Calories: 280-320
  • Total Fat: 8-10g
  • Saturated Fat: 1.5-2g
  • Cholesterol: 60-70mg
  • Sodium: 400-500mg (adjust based on soy sauce)
  • Total Carbohydrates: 20-25g
  • Dietary Fiber: 6-8g
  • Sugars: 5-7g
  • Protein: 30-35g