High-Protein Chicken Stir-Fry (Print)

Tender chicken with crisp veggies and zesty sesame-ginger dressing for a nutritious bowl.

# Components:

→ Protein

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

→ Marinade

02 - 2 tbsp low-sodium soy sauce or tamari
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 coriander (cilantro), chopped
21 - 1 tsp black sesame seeds (optional)

# Method:

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

# Expert Advice:

01 -
  • High in protein for muscle building and repair
  • Gluten-Free option available using tamari
02 -
  • For a vegetarian version, substitute chicken with firm tofu or tempeh
  • Add cooked quinoa or brown rice for extra fiber and satiety
03 -
  • Use tamari for a gluten-free version without sacrificing flavor
  • Toast the sesame seeds before adding to dressing for enhanced aroma
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