If you’re craving a meal that’s both vibrant and nourishing, this Low-Calorie Chicken Stir Fry Recipe is about to become your new go-to comfort food. Imagine juicy, tender strips of chicken tossed with a colorful medley of crisp vegetables, all coated in a savory, slightly tangy sauce. It’s fresh, light, and packed with flavor, perfect for those days when you want something wholesome without weighing yourself down. Best of all, it’s incredibly easy to make, proving that eating healthy doesn’t have to be boring or complicated.
Ingredients You’ll Need
These ingredients are simple pantry staples and fresh finds that come together beautifully to create a dish bursting with texture and flavor. Each one plays a crucial role: the chicken delivers lean protein, while the array of vegetables adds crunch, color, and nutrients. The aromatics infuse the stir fry with warm, inviting scent, and the touches of soy sauce and sesame seeds bring that classic Asian-inspired flair.
- 1 pound boneless, skinless chicken breast: Sliced thin for quick cooking and tender bites.
- 2 tablespoons low-sodium soy sauce: Adds umami richness without the extra saltiness.
- 1 tablespoon olive oil: Keeps the chicken juicy while giving a subtle fruity flavor.
- 2 cups mixed vegetables (bell peppers, broccoli, snap peas): Creates a vibrant, crunchy base rich in vitamins.
- 1 medium onion, sliced: Imparts sweetness and depth once sautéed.
- 2 cloves garlic, minced: Offers aromatic warmth that boosts flavor complexity.
- 1 teaspoon fresh ginger, minced: Brings a zesty, slightly spicy note that wakes up the palate.
- 1 tablespoon sesame seeds (optional): Adds a lovely nutty crunch and a finishing touch of elegance.
- Cooked brown rice or quinoa (optional): Perfect for serving and turning this stir fry into a full meal.
How to Make Low-Calorie Chicken Stir Fry Recipe
Step 1: Marinate the Chicken
Start by marinating the chicken strips in 2 tablespoons of low-sodium soy sauce. This simple step not only infuses the meat with savory goodness but also keeps it tender and juicy when cooked. Let it rest for around 10 minutes—it’s like letting the flavors get to know each other before the big cook.
Step 2: Prepare the Vegetables
While your chicken marinates, take a moment to wash and chop the mixed vegetables into bite-sized pieces. This uniform sizing ensures that every vegetable cooks evenly, giving you that perfect tender-crisp texture that makes a stir fry so irresistible.
Step 3: Cook the Chicken
Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the marinated chicken and stir frequently for 5 to 7 minutes, until the chicken is fully cooked and no longer pink inside. Then, remove it from the skillet and set it aside to maintain its juiciness.
Step 4: Stir Fry the Vegetables
In the same skillet, add a splash more oil if needed, then toss in the sliced onion, minced garlic, and minced fresh ginger. Sauté these aromatics for 1 to 2 minutes until you can smell their tantalizing fragrance filling your kitchen. Then add your chopped vegetables and stir fry for 5 to 7 minutes until they are tender yet retain a delightful crunch.
Step 5: Combine and Serve
Return the cooked chicken to the skillet with your vibrant vegetables. Give everything a good stir to combine, allowing the flavors to meld and the dish to warm through for another 2 to 3 minutes. If you like, sprinkle with sesame seeds for that little extra texture and nutty essence. Serve hot over cooked brown rice or quinoa to turn this into a filling, balanced meal.
How to Serve Low-Calorie Chicken Stir Fry Recipe
Garnishes
Sprinkle lightly toasted sesame seeds on top for a subtle crunch and a nutty flavor that complements the stir fry beautifully. Fresh chopped green onions or a handful of chopped cilantro can also add vibrant color and fresh notes to brighten the dish right before serving.
Side Dishes
Though the stir fry can stand proudly on its own, serving it with brown rice or a nutty quinoa side adds an extra layer of heartiness. For a low-carb alternative, cauliflower rice works beautifully and keeps the meal light. Pair with a simple cucumber salad or steamed edamame to enhance the meal with fresh, complementary textures and flavors.
Creative Ways to Present
For a fun twist, serve this stir fry in a hollowed-out bell pepper or alongside lettuce cups for a crunchy, playful handheld meal. Alternatively, top your bowl with a fried egg or drizzle a light drizzle of sriracha mayo for a spicy, creamy kick that will win hearts.
Make Ahead and Storage
Storing Leftovers
Leftovers keep very well in an airtight container in the refrigerator for up to three days. The chicken remains tender and the vegetables maintain some of their crunch, making it easy to enjoy a nutritious meal with minimal effort the next day.
Freezing
While fresh stir fries are best, you can freeze this dish for up to one month. Store in a freezer-safe container and thaw overnight in the refrigerator before reheating, keeping in mind that some vegetables might soften slightly upon freezing and reheating.
Reheating
To reheat, warm the stir fry gently in a skillet over medium heat to preserve texture and flavor, or microwave on medium power, stirring occasionally. Adding a splash of water or a dash of soy sauce can help rejuvenate the dish during reheating.
FAQs
Can I use chicken thighs instead of chicken breast?
Absolutely! Chicken thighs will add a bit more richness and moisture, and they remain tender even if cooked a little longer. Just slice them thinly as you would for the chicken breast to ensure even cooking.
What vegetables work best for this stir fry?
Bell peppers, broccoli, and snap peas are fantastic for their crunch and color, but you can also use carrots, mushrooms, bok choy, or baby corn. The key is choosing veggies that cook quickly and retain some bite.
Is this recipe suitable for meal prep?
Definitely! This Low-Calorie Chicken Stir Fry Recipe holds up well when stored properly and reheated, making it an ideal choice for prepping lunches or dinners ahead of busy days.
Can I make this recipe vegan or vegetarian?
To make it plant-based, swap chicken for firm tofu or tempeh and use tamari or a vegan soy sauce alternative. Load up on veggies and follow the same cooking method for equally delicious results.
How can I make the sauce more flavorful?
Try adding a splash of rice vinegar, a teaspoon of honey or maple syrup for sweetness, or a pinch of crushed red pepper flakes for heat. Fresh lime juice just before serving also brings a lively brightness to the dish.
Final Thoughts
I genuinely hope you give this Low-Calorie Chicken Stir Fry Recipe a try—it’s one of those dishes that proves eating healthy can be exciting, flavorful, and satisfying all at once. Whether you’re cooking for yourself or sharing with loved ones, it’s a wonderful way to bring a burst of color and nourishment to your dinner table.
Print
Low-Calorie Chicken Stir Fry Recipe
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Stovetop
- Cuisine: Asian
- Diet: Low Calorie
Description
This Low-Calorie Chicken Stir Fry is a healthy, flavorful, and quick meal featuring tender chicken breast strips sautéed with fresh mixed vegetables and aromatic garlic and ginger. Perfect for a nutritious dinner, it combines lean protein and vibrant veggies, optionally served over brown rice or quinoa for a filling yet low-calorie dinner option.
Ingredients
For the Stir Fry:
- 1 pound boneless, skinless chicken breast, sliced into thin strips
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon olive oil
- 2 cups mixed vegetables (such as bell peppers, broccoli, and snap peas)
- 1 medium onion, sliced
- 2 cloves garlic, minced
- 1 teaspoon fresh ginger, minced
- 1 tablespoon sesame seeds (optional, for garnish)
- Cooked brown rice or quinoa (optional, for serving)
Instructions
- Marinate the Chicken: In a bowl, combine 2 tablespoons of low-sodium soy sauce with the sliced chicken breast. Let it marinate for about 10 minutes while you prepare the vegetables to infuse flavor.
- Prepare the Vegetables: Wash and chop your mixed vegetables into bite-sized pieces to promote even cooking and ensure a perfect texture in the stir fry.
- Cook the Chicken: Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the marinated chicken strips and cook for 5-7 minutes, stirring frequently, until the chicken is fully cooked and no longer pink inside. Remove the chicken and set aside.
- Stir Fry the Vegetables: In the same skillet, add a little more olive oil if necessary, then add the sliced onion, minced garlic, and minced ginger. Sauté for 1-2 minutes until the mixture is fragrant. Add the mixed vegetables and stir fry for an additional 5-7 minutes until the vegetables are tender-crisp.
- Combine and Serve: Return the cooked chicken to the skillet with the vegetables. Stir everything together and heat through for 2-3 minutes. Optionally, sprinkle with 1 tablespoon of sesame seeds as garnish. Serve hot over brown rice or quinoa for a complete, balanced meal.
Notes
- For extra flavor, consider adding a splash of rice vinegar or a dash of chili flakes when stir frying the vegetables.
- If using frozen mixed vegetables, thaw and drain excess water before cooking to avoid sogginess.
- You can substitute the chicken breast with tofu or shrimp to alter the protein source while keeping the recipe low-calorie.
- Adjust the soy sauce quantity to taste but use low-sodium varieties to keep sodium content low.
- For a gluten-free version, use gluten-free soy sauce or tamari.
