Chicken and crunchy vegetable stir-fry

A quick, colourful stir-fry: strips of chicken and crunchy vegetables cooked over a high heat with a soy and ginger sauce. High in protein, light and full of flavour, it is the ideal express weeknight dinner.

Preparation: 15 min  |  Cooking: 10 min  |  Servings: 2  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 263 kcal · 37 g protein · 9 g carbohydrate · 8 g fat

Ingredients

• 2 chicken breasts
• 2 carrots
• 1 pepper
• 200 g broccoli
• 3 tbsp soy sauce
• 1 tsp ginger

Method

1. Cut the chicken and vegetables into strips.
2. Sear the chicken over a high heat and set aside.
3. Stir-fry the vegetables for 5 to 6 minutes (they stay crunchy).
4. Return the chicken to the pan, add the soy sauce and ginger, and toss for 1 minute.

Nutritional benefits

Chicken provides filling lean protein for few calories, which is ideal when slimming. Stir-frying keeps the vegetables crunchy and preserves their vitamins and antioxidants. With a controlled amount of soy sauce and little oil, it is a light, high-protein and tasty dish.

Variations and substitutions

• With beef, prawns or tofu.
• With noodles or rice for a more complete meal.
• More vegetables: mushrooms, mangetout, cabbage.
• Spicier: sriracha, garlic, sesame oil.

Storage and making ahead

Keeps for 2 days and can be reheated in a frying pan. Ideal for a lunchbox.

💡 Good to know

A very high heat and finely cut vegetables are the key to a crunchy, colourful stir-fry rather than a boiled one.

Read more

Discover more high-protein recipes · slimming recipes · dairy-free recipes.

Foods in this recipe: chicken breasts · carrots · pepper · broccoli · soy sauce.

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