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Quick Calorie Deficit Chicken Stir Fry Recipe Easy 15 Minute Meal

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A quick and easy chicken stir fry packed with lean protein and fresh vegetables, perfect for a calorie-conscious meal ready in just 15 minutes.

Ingredients

Scale
  • 1 lb boneless, skinless chicken breast, thinly sliced
  • 1 cup broccoli florets (about 3.2 oz)
  • 1 medium red bell pepper, sliced
  • 1 medium carrot, julienned or thinly sliced
  • 1 cup snap peas or snow peas (about 2.5 oz)
  • 2 green onions, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 1 tablespoon low-sodium soy sauce (or tamari for gluten-free)
  • 1 teaspoon toasted sesame oil (optional)
  • 1 tablespoon rice vinegar
  • 1 teaspoon honey or maple syrup
  • Salt and freshly ground black pepper, to taste
  • 1 tablespoon avocado oil or light olive oil

Instructions

  1. Thinly slice chicken breast into bite-sized strips. Chop broccoli into small florets, julienne carrot, slice bell pepper, and trim snap peas. Mince garlic and grate fresh ginger. (About 10 minutes prep)
  2. In a small bowl, whisk together soy sauce, toasted sesame oil (optional), rice vinegar, and honey or maple syrup. Set aside.
  3. Heat avocado or olive oil in a large non-stick skillet or wok over medium-high heat until shimmering but not smoking (1-2 minutes).
  4. Add chicken strips in a single layer. Let sear without moving for about 2 minutes, then stir and cook another 2-3 minutes until no longer pink and starting to brown. Remove chicken and set aside.
  5. In the same pan, add garlic and ginger, stirring quickly for about 30 seconds until fragrant. Add broccoli, carrot, and bell pepper. Stir fry for 3-4 minutes until veggies are tender-crisp. Add snap peas and green onions, cooking for another 1-2 minutes.
  6. Return chicken to the pan. Pour in the sauce and stir well to coat. Cook for 1-2 minutes until sauce thickens slightly and everything is heated through. Adjust seasoning with salt and pepper if needed.
  7. Serve immediately, optionally over brown rice or cauliflower rice.

Notes

Let chicken sear without stirring early to develop texture. Avoid overcooking vegetables to keep them crisp. If pan dries out, add a splash of water or broth to maintain moisture. For gluten-free, substitute soy sauce with tamari. This recipe reheats well and is great for meal prep.

Nutrition

Keywords: chicken stir fry, quick meal, calorie deficit, healthy dinner, easy stir fry, low calorie, lean protein, meal prep

Find it online: https://tastytuck.com/quick-calorie-deficit-chicken-stir-fry-recipe-easy-15-minute-meal/