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)
A high-protein chicken and vegetable stir-fry with a little heat, a little ginger, and a squeeze of lemon. On the table in 25 minutes, with no added sugar and just one tablespoon of oil.
Cooking for four? Double it and bring the whole family to the table. Brown the chicken in two batches so it sears instead of steaming, and use your largest skillet or wok.
Cooking for four? Double it and bring the whole family to the table. Brown the chicken in two batches so it sears instead of steaming, and use your largest skillet or wok.
Equipment
- Equipment:
- Nonstick skillet or wok
- Knife
- Cutting board
Ingredients
- 12 oz boneless skinless chicken breast cut into bite-sized pieces (about 2 small breasts)
- 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 avocado oil or olive oil for high-heat stir-frying
- 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.
Notes
This recipe hits: ✓ Protein first ✓ Half your plate vegetables ✓ No added sugar ✓ Healthy fat (olive oil)
Estimated nutrition (per serving): about 300 calories, 40g protein, 14g carbs, 4g fiber, 10g fat. Estimates only.
Swap It Your Way: Swap the chicken for shrimp or firm tofu. For a lower-carb plate, add spinach, cabbage, or mushrooms and skip the carrot. Bigger appetite or a more active day? Add a scoop of brown rice or cauliflower rice, or bump the chicken to 8 oz per serving.
Make it real for you: Turn the heat up or down with the chili flakes. It keeps in the fridge for up to 3 days, so double it for lunches.
Why this oil? See Know Your Oils in the Eat the Weight Off Kitchen.