Healthy Chicken Stir Fry with Vegetables & Brown Rice (High Protein)

Serves: 2–3

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Ingredients

Stir Fry

• 2 tbsp olive oil (30 ml), divided
• 1 lb (450 g) boneless skinless chicken breast, thinly sliced
• 1 red bell pepper, sliced
• 1 cup broccoli florets (150 g)
• 1 medium carrot, julienned
• 1 small zucchini, sliced
• 2 cloves garlic, minced
• 1 tsp fresh ginger, grated (or ½ tsp ground)

Sauce (High-Protein Friendly)

• ¼ cup low-sodium soy sauce or tamari
• 2 tbsp water or low-sodium chicken broth
• 1 tbsp honey or maple syrup (optional, for balance)
• 1 tsp cornstarch (optional, for thickening)
• ½ tsp sesame oil
• Black pepper to taste

Grain

• 1 cup cooked brown rice (per serving use ½–¾ cup depending on needs)

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Instructions

1. Cook the Brown Rice

• Cook brown rice according to package instructions.
• Set aside and keep warm.

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2. Cook the Chicken

1. Heat 1 tbsp olive oil in a large skillet or wok over medium-high heat.
2. Add sliced chicken, season lightly with salt and pepper.
3. Cook 5–7 minutes, stirring occasionally, until fully cooked and lightly golden.
4. Remove chicken from pan and set aside.

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3. Cook the Vegetables

1. Add remaining 1 tbsp olive oil to the same pan.
2. Add garlic and ginger, sauté 30 seconds until fragrant.
3. Add bell pepper, broccoli, carrot, and zucchini.
4. Stir-fry 4–5 minutes until tender-crisp.

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4. Make the Sauce

1. In a small bowl, whisk soy sauce, water/broth, honey (if using), cornstarch, and sesame oil.
2. Pour sauce into the pan with vegetables.
3. Stir and cook 1–2 minutes until slightly thickened.

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5. Combine

1. Return chicken to the pan.
2. Toss everything together and cook 2 more minutes until heated through.
3. Taste and adjust seasoning.

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Serve

• Spoon stir fry over brown rice.
• Garnish with sesame seeds or green onions if desired.

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Approximate Nutrition (per serving, 3 servings)

• Protein: ~35–45 g
• Calories: ~450–520
• Balanced carbs, healthy fats, high fiber