When the day has stretched longer than expected and the thought of a heavy dinner feels like too much, this low calorie chicken and veggie stir-fry steps in like a quiet hero. It’s the kind of meal that brings a fresh crunch and a gentle warmth to your plate, without weighing you down.
I remember one evening—somewhere between rushing out the door for a last-minute errand and realizing the fridge was almost bare—this stir-fry saved the night. The sizzle of garlic hitting hot oil, the bright splash of red bell pepper, and the soft snap of broccoli florets all came together in a dance that distracted me just enough from the chaos. I wasn’t precise about the timing or the exact amount of sauce; honestly, I just cooked until it looked right. And that imperfect moment, with a forkful of tender chicken and crisp veggies, was exactly what I needed to feel grounded before the next rush.
Why You’ll Love It:
- It’s colorful, fresh, and packed with veggies that keep the meal light but satisfying.
- The sauce strikes a nice balance between tangy and mildly spicy, but you can dial that up or down depending on your mood.
- Quick to prepare—no complicated steps or long marinades, just straightforward cooking.
- It’s simple—and that’s kind of the point; sometimes you just want a meal without fuss or fancy tricks.
If you’re worried about whether it’ll keep you full, adding a side of brown rice or quinoa can help stretch it out without adding too many calories. This stir-fry also reheats surprisingly well, so you can feel okay about making a bit extra for leftovers.
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Low Calorie Chicken and Veggie Stir-Fry
- Total Time: 30 minutes
- Yield: 4 1x
Description
A healthy and flavorful low calorie chicken and vegetable stir-fry that’s quick to prepare and perfect for a nutritious meal.
Ingredients
1 pound boneless, skinless chicken breast, cut into thin strips
1 tablespoon olive oil
2 cloves garlic, minced
1 medium red bell pepper, sliced into thin strips
1 medium zucchini, sliced into half-moons
1 cup broccoli florets
1 medium carrot, peeled and thinly sliced
1/4 cup low sodium soy sauce
1 tablespoon rice vinegar
1 teaspoon grated fresh ginger
1/2 teaspoon crushed red pepper flakes
1/4 cup water
2 green onions, sliced thinly
Salt, to taste
Black pepper, to taste
Instructions
In a small bowl, whisk together soy sauce, rice vinegar, grated fresh ginger, crushed red pepper flakes, and water. Set aside.
Heat olive oil in a large non-stick skillet or wok over medium-high heat.
Add minced garlic to the skillet and sauté for 30 seconds until fragrant.
Add the chicken strips to the skillet and season with salt and black pepper. Cook for 5-6 minutes, stirring occasionally, until the chicken is cooked through and lightly browned.
Add the red bell pepper, zucchini, broccoli florets, and carrot to the skillet. Stir-fry the vegetables with the chicken for 5 minutes until they are tender-crisp.
Pour the prepared sauce over the chicken and vegetables. Stir well to coat everything evenly and cook for an additional 2-3 minutes until the sauce slightly thickens.
Remove from heat and garnish with sliced green onions.
Serve immediately.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
Kitchen Notes: I usually cook this in a large skillet or wok, which helps everything toss evenly and get that slight char on the chicken. Serving it over steamed rice or even wrapped in a warm tortilla can switch things up easily. Sometimes, if I have it on hand, I’ll swap the zucchini for snap peas or throw in some sliced mushrooms—though I haven’t tested every combo, so your mileage may vary. If you want it spicier, a bit more crushed red pepper or a dash of chili oil can kick it up nicely.
FAQ:
Can I use another protein? Definitely. Shrimp or tofu could work well here, but cooking times will vary.
Is this gluten-free? The recipe uses low sodium soy sauce, so swapping in a gluten-free tamari can make it safe for gluten-sensitive diets.
How long does it keep? Leftovers stay good in the fridge for about three days and reheat well in a skillet or microwave.
Ready to make this colorful, quick stir-fry your new go-to on busy nights? Save it, print it, and get cooking—your weeknight dinners just got a little easier.