High-Protein Chicken Veggie Stir-Fry (Printable)

Quick Asian-inspired chicken and colorful vegetables in savory sauce. Ready in 30 minutes.

# What You 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 - Whisk together soy sauce, oyster sauce, rice vinegar, sesame oil, ginger, garlic, chili flakes, and cornstarch slurry in a small bowl. Set aside.
02 - Heat 1 teaspoon vegetable oil in a large non-stick skillet over medium-high heat. Add chicken slices and stir-fry until lightly golden and cooked through, approximately 4-5 minutes. Remove from pan 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 2-3 minutes until vegetables reach crisp-tender texture.
05 - Return chicken to pan with prepared sauce. Toss all ingredients together and cook for 2-3 minutes until sauce thickens and coats all components evenly.
06 - Garnish with sliced spring onions and serve immediately.

# Expert Suggestions:

01 -
  • It actually tastes exciting, not like you're eating cardboard in the name of fitness.
  • The whole thing comes together in 30 minutes, which means weeknight dinners stop feeling like a chore.
  • You'll genuinely feel full and satisfied without the afternoon energy crash.
02 -
  • Slicing your chicken against the grain actually matters; it makes each bite more tender because you're breaking up the muscle fibers instead of biting through them lengthwise.
  • Don't overcrowd the pan when searing the chicken or it'll steam instead of sear, and you'll lose that crucial texture that makes this dish feel special.
  • The cornstarch slurry has to be mixed with water beforehand; adding dry cornstarch directly to the sauce creates lumps that even aggressive whisking won't fix.
03 -
  • Have all your ingredients prepped and sitting in their own spots before you even turn on the heat; stir-frying moves fast and you can't stop to chop things mid-cook.
  • If your sauce looks too thick once you pour it in, add water a tablespoon at a time instead of panicking and diluting all that carefully built flavor.
  • Oyster sauce is optional but honestly worth seeking out; it adds a savory depth that makes people ask what your secret ingredient is.
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