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Low Fat High Protein Chicken Stir Fry - Quick, Flavorful, and Weeknight-Friendly

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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 1.5 pounds boneless, skinless chicken breast, thinly sliced
  • Vegetables: 1 red bell pepper, 1 yellow bell pepper, 1 small broccoli crown, 1 medium carrot, 1 small red onion, 1 cup snow peas, 2 cups baby spinach (optional)
  • Aromatics: 3 cloves garlic, 1 tablespoon fresh ginger
  • Sauce: 3 tablespoons low-sodium soy sauce, 1 tablespoon oyster sauce (or extra soy for gluten-free), 1 tablespoon rice vinegar, 1 tablespoon honey or maple syrup (optional for balance), 1 teaspoon toasted sesame oil, 1/2 cup low-sodium chicken broth or water
  • Thickener: 2 teaspoons cornstarch
  • Oil: 1–2 teaspoons neutral oil (avocado, canola, or grapeseed)
  • Garnishes: Sliced green onions, sesame seeds, red pepper flakes (optional), lime wedges (optional)
  • Serving: Steamed brown rice, cauliflower rice, or whole-grain noodles (optional)
  • Salt and pepper: To taste

Method
 

  1. Prep the chicken: Slice chicken breast into thin strips, about 1/4 inch thick. Pat dry with paper towels and season lightly with salt and pepper.
  2. Make the sauce: In a small bowl, whisk soy sauce, oyster sauce, rice vinegar, honey, sesame oil, chicken broth, and cornstarch until smooth. Set aside.
  3. Chop the veggies: Slice bell peppers into thin strips. Cut broccoli into small florets. Peel and slice the carrot into thin coins. Slice the red onion. Trim the snow peas. Mince the garlic and grate the ginger.
  4. Heat the pan: Place a large nonstick skillet or wok over medium-high heat. Add 1 teaspoon oil and swirl to coat.
  5. Sear the chicken: Add half the chicken in a single layer. Cook 2–3 minutes per side until lightly browned and just cooked through. Remove to a plate. Repeat with remaining chicken, adding a touch more oil if needed.
  6. Stir-fry aromatics: Reduce heat slightly. Add garlic and ginger to the pan. Stir for 20–30 seconds until fragrant, being careful not to burn.
  7. Cook the veggies: Add onion, carrot, and broccoli. Stir-fry 3–4 minutes. Add bell peppers and snow peas. Cook 2–3 minutes more until crisp-tender.
  8. Combine and sauce: Return chicken and any juices to the pan. Whisk the sauce again, then pour it in. Stir continuously for 1–2 minutes until the sauce thickens and coats everything.
  9. Add greens and finish: Fold in spinach until just wilted, about 30 seconds. Taste and adjust with a splash of soy or a squeeze of lime. Add red pepper flakes if you like heat.
  10. Serve: Plate with brown rice, cauliflower rice, or enjoy on its own. Garnish with green onions and sesame seeds.