Sometimes, after a long day, the last thing you want is to stand in the kitchen forever. This low calorie chicken and vegetable stir-fry feels like a little victory—fresh veggies sizzling, the aroma of garlic and ginger filling the air, and the promise of a wholesome, satisfying meal without the heavy feeling. I remember one evening, I was rushing between calls and somehow managed to get distracted by my phone buzzing nonstop. The veggies got a bit more golden than planned, but honestly, that slight crisp added a nice texture I hadn’t expected. It’s funny how those imperfect moments in the kitchen often lead to the tastiest discoveries.
Why You’ll Love It:
- It’s quick to prepare, which means you can have dinner ready without sacrificing flavor or nutrition.
- The colorful mix of vegetables adds freshness and crunch, making each bite exciting.
- The sauce is simple—no complicated ingredients or steps, just honest, balanced flavors.
- It’s light on calories but still filling enough to keep you satisfied.
- Not every bite will taste exactly the same—sometimes the sauce clings a bit more to the chicken, sometimes to the veggies; it’s all part of the charm.
If you’re ever feeling unsure about how much heat to add or which veggies to toss in, just trust your taste buds. This stir-fry is forgiving and adaptable.
PrintLow Calorie Chicken and Vegetable Stir-Fry
A healthy and flavorful low calorie chicken and vegetable stir-fry that’s quick to prepare and perfect for a nutritious meal.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4
Ingredients
1 pound boneless, skinless chicken breast, cut into thin strips
1 tablespoon olive oil
1 medium red bell pepper, sliced into thin strips
1 medium yellow bell pepper, sliced into thin strips
1 medium zucchini, sliced into half-moons
1 cup broccoli florets
1 medium carrot, peeled and thinly sliced
3 cloves garlic, minced
1 teaspoon fresh ginger, grated
3 tablespoons low sodium soy sauce
1 tablespoon rice vinegar
1 teaspoon honey
1/4 teaspoon black pepper
1/4 teaspoon crushed red pepper flakes
2 green onions, sliced thinly
1 tablespoon water
Instructions
In a small bowl, whisk together the soy sauce, rice vinegar, honey, black pepper, and crushed red pepper flakes. Set aside.
Heat the olive oil in a large non-stick skillet or wok over medium-high heat.
Add the chicken strips to the skillet and cook for 5-6 minutes, stirring frequently, until the chicken is cooked through and no longer pink inside. Remove the chicken from the skillet and set aside.
In the same skillet, add the minced garlic and grated ginger. Sauté for 30 seconds until fragrant.
Add the sliced red bell pepper, yellow bell pepper, zucchini, broccoli florets, and carrot to the skillet. Stir-fry the vegetables for 5-7 minutes until they are tender-crisp.
Return the cooked chicken to the skillet with the vegetables.
Pour the soy sauce mixture and 1 tablespoon of water over the chicken and vegetables. Stir well to combine and cook for an additional 2 minutes to heat through and allow the sauce to coat the ingredients.
Remove from heat and garnish with sliced green onions before serving.
Kitchen Notes: I usually use a large non-stick skillet or wok because it helps everything cook evenly without sticking, but any wide pan will do. For serving, a simple side of steamed jasmine rice or even some quinoa works well, soaking up the sauce nicely. If you want to switch things up, you could try swapping chicken for tofu or shrimp, though I haven’t tested how they change the cook time exactly. Adding a handful of cashews or peanuts can give a nice crunch, if you’re feeling fancy. And if you like it spicier, a dash of chili oil right at the end is pretty great, though I tend to err on the mild side.
FAQ:
Can I prepare this in advance? Yes, it keeps well in the fridge for a few days and reheats nicely in a skillet.
Is this recipe gluten-free? The soy sauce can be swapped for tamari if you want to avoid gluten.
What if I don’t have fresh ginger? Ground ginger works in a pinch, but fresh definitely adds more brightness.
Give this stir-fry a try when you want a meal that’s both nourishing and fuss-free. It’s a little moment of calm after a busy day, and it just might become your go-to weeknight dinner.