This one comes together in a single skillet, which is the whole point on a weeknight. Protein first, half the plate in vegetables — that’s the framework, and this stir-fry hits it without any real effort. The chili flakes are optional, but they’re what make it taste like you did something on purpose.
Spicy Chicken & Veggie Stir-Fry (Weight Loss Friendly)
Summary:
A high-protein, mindful-portion chicken and vegetable stir-fry perfect for weight loss. Packed with fiber-rich vegetables and lean chicken breast for a satisfying meal.
Servings: 2
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
- Equipment:
- Nonstick skillet or wok
- Knife
- Cutting board
- Ingredients:
- 2 boneless (skinless chicken breasts (about 8 oz/225g total), cut into bite-sized pieces)
- 1 red bell pepper (sliced)
- 1 cup broccoli florets
- 1 cup zucchini (sliced)
- 1 small carrot (julienned)
- 2 cloves garlic (minced)
- 1 tablespoon soy sauce (low-sodium)
- 1 tablespoon olive oil
- 1 teaspoon chili flakes (optional, for heat)
- 1 teaspoon ginger (grated)
- Juice from 1/2 lemon
- Salt and black pepper to taste
- Instructions:
- Heat olive oil in a large nonstick skillet or wok over medium-high heat.
- Add chicken pieces, season with salt and pepper, and cook until browned on all sides (about 5-6 minutes). Remove chicken and set aside.
- In the same skillet, add garlic and ginger. Sauté for 1 minute until fragrant.
- Add all vegetables. Stir-fry for 4-5 minutes until just tender but still crisp.
- Return chicken to the pan. Add soy sauce, chili flakes, and lemon juice. Stir well to coat everything evenly.
- Cook for another 2-3 minutes until chicken is cooked through and vegetables are coated.
- Taste and adjust seasoning as needed.
- Serve hot, garnished with extra chili flakes or fresh herbs if desired.
- Nutrition:
- High in protein
- Packed with fiber-rich vegetables
- Low in carbs
- Minimal oil and no added sugar
Notes:
For a lower-carb version, add more non-starchy vegetables like spinach, cabbage, or mushrooms, and skip starchy vegetables such as carrots or corn.
You can also swap chicken for tofu or shrimp for a different protein option.
Adjust the level of chili flakes to your preferred spice level, or omit them for a milder dish.
This recipe is great for meal prep—store leftovers in an airtight container in the refrigerator for up to 3 days.