High-Protein Chicken Stir-Fry (Print Version)

Tender chicken paired with fresh vegetables and a flavorful sesame-ginger dressing for a nutritious meal.

# Components:

→ Protein

01 - 1.1 lb skinless chicken breast, cut into bite-sized strips

→ Marinade

02 - 2 tbsp low-sodium soy sauce or tamari (for gluten-free)
03 - 1 tbsp sesame oil
04 - 1 tbsp fresh ginger, grated
05 - 2 garlic cloves, minced

→ Vegetables

06 - 1 red bell pepper, thinly sliced
07 - 1 yellow bell pepper, thinly sliced
08 - 2 medium carrots, julienned
09 - 3.5 oz sugar snap peas, trimmed
10 - 3.5 oz baby spinach
11 - 4 spring onions, sliced
12 - 1 small cucumber, sliced

→ Dressing

13 - 2 tbsp rice vinegar
14 - 1 tbsp sesame oil
15 - 1 tbsp low-sodium soy sauce or tamari
16 - 1 tbsp honey or maple syrup
17 - 1 tsp fresh ginger, grated
18 - 1 tsp toasted sesame seeds

→ Toppings

19 - 2 tbsp toasted cashews or peanuts, roughly chopped
20 - 1 tbsp fresh cilantro, chopped
21 - 1 tsp black sesame seeds (optional)

# Directions:

01 - Combine chicken strips with soy sauce, sesame oil, grated ginger, and minced garlic in a bowl. Toss to evenly coat and let rest for 10 minutes.
02 - Heat a large non-stick skillet or wok over medium-high heat. Add marinated chicken and stir-fry for 5 to 7 minutes until golden brown and fully cooked. Remove from pan and set aside.
03 - Using the same pan, stir-fry the bell peppers, carrots, and sugar snap peas for 3 to 4 minutes until tender-crisp.
04 - Whisk together rice vinegar, sesame oil, soy sauce, honey or maple syrup, grated ginger, and toasted sesame seeds in a small bowl until well combined.
05 - Divide baby spinach and sliced cucumber evenly among four serving bowls. Top each with cooked chicken, stir-fried vegetables, and sliced spring onions.
06 - Drizzle with sesame-ginger dressing and sprinkle with toasted nuts, fresh cilantro, and optional black sesame seeds. Serve immediately.

# Expert Advice:

01 -
  • High-protein meal
  • Gluten-free option with tamari
02 -
  • Substitute chicken with firm tofu or tempeh for a vegetarian version
  • Add cooked quinoa or brown rice for extra fiber and satiety
03 -
  • Marinate the chicken at least 10 minutes to enhance flavor
  • Use fresh ginger and garlic for the best taste
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