Go Back

Chicken and Veggie Stir-Fry (Low-Calorie) - Fast, Fresh, and Flavorful

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

Ingredients
  

  • Chicken: 1 lb (450 g) boneless, skinless chicken breast, thinly sliced
  • Broccoli: 2 cups small florets
  • Bell pepper: 1 large (any color), sliced
  • Carrot: 1 medium, thinly sliced on a bias
  • Snow peas or snap peas: 1 cup, trimmed
  • Onion: 1 small, thinly sliced
  • Garlic: 3 cloves, minced
  • Fresh ginger: 1 tablespoon, minced
  • Green onions: 2, sliced (optional for garnish)
  • Neutral oil: 1–2 tablespoons (avocado, canola, or grapeseed)
  • 3 tablespoons low-sodium soy sauce or tamari
  • 1 tablespoon oyster sauce (optional but tasty)
  • 1 tablespoon rice vinegar or lime juice
  • 1–2 teaspoons honey or maple syrup
  • 1/2 teaspoon toasted sesame oil
  • 1/4 cup low-sodium chicken broth or water
  • 1 teaspoon cornstarch (for light thickening)
  • Red pepper flakes or a dash of hot sauce (optional, to taste)
  • Cauliflower rice, steamed rice, or a small portion of brown rice
  • Sesame seeds and extra lime wedges

Method
 

  1. Prep the chicken: Pat the chicken dry and slice it thinly across the grain. This helps it cook fast and stay tender.
  2. Mix the sauce: In a small bowl, whisk soy sauce, oyster sauce, vinegar, honey, sesame oil, broth, cornstarch, and red pepper flakes. Set aside.
  3. Heat the pan: Place a large skillet or wok over medium-high to high heat. Add 1 tablespoon of oil and let it shimmer.
  4. Sear the chicken: Add the chicken in a single layer. Season lightly with salt and pepper. Cook 3–4 minutes, stirring once or twice, until just cooked through. Remove to a plate.
  5. Cook sturdy veggies first: Add a little more oil if needed. Toss in broccoli, carrots, and onion. Stir-fry 2–3 minutes.
  6. Add quick-cooking veggies: Add bell pepper and snow peas. Stir-fry another 2 minutes until bright and crisp-tender.
  7. Add aromatics: Push veggies to the sides. Add garlic and ginger to the center and stir for 30 seconds until fragrant.
  8. Combine and sauce: Return chicken and any juices to the pan. Give the sauce a stir and pour it in. Toss everything for 1–2 minutes until the sauce lightly thickens and coats the stir-fry.
  9. Taste and adjust: Add a splash more soy for salt, vinegar for brightness, or heat if you like it spicy.
  10. Serve: Top with green onions and sesame seeds. Serve over cauliflower rice to keep it low-calorie, or a small scoop of brown rice for extra fiber.