Japanese · Dinner
Chicken and Vegetable Stir Fry (Low-Calorie)
Chicken thigh strips seared hot with broccoli, carrot, bell pepper and snap peas in a light soy-ginger-garlic glaze thickened with cornstarch instead of oil. Sesame oil and rice vinegar add depth while keeping added fat minimal, finished with scallion over steamed rice for a quick weeknight Japanese-style stir-fry.
$5
12 minsPrep
10 minsCook
22 minsTotal
EasyLevel
Nutrition per serving
386Calories
41.2gProtein
12.4gFat
30.8gCarbs
6.9gSugar
5.1gFiber
712mgSodium
184mgChol
2.9gSat Fat
980mgPotassium
85mgCalcium
3.1mgIron
0.5mcgVitamin B12
95mgVitamin C
low-calorie
gluten-free-adaptable
protein-rich
high-fiber
low-calorie
Instructions
1
Prep
Slice the chicken thigh, carrot, bell pepper and snap peas into bite-sized pieces; mince the garlic and ginger.
2
Sear
Heat the vegetable oil in a wok over high heat until shimmering, add chicken strips in a single layer, sear 3–4 minutes until browned and no longer pink.
3
Stir-fry
Add broccoli, carrot, bell pepper and snap peas; stir-fry over high heat 4–5 minutes, tossing constantly, until crisp-tender and lightly charred.
4
Glaze
Add garlic and ginger, toss 20 seconds until fragrant, pour in the sauce and cook 1 minute over medium-high heat, stirring, until thickened and glossy.
5
Plate
Spoon the stir-fry over cooked rice and scatter sliced scallion on top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz394g chicken thigh
- 2 cup182g broccoli florets
- 1 cup110g carrot
- 1 cup150g bell pepper
- 1 cup90g snap peas
- 4 cloves4 cloves garlic
- 2 tsp2 tsp fresh ginger
- 4 tbsp60ml low-sodium soy sauce
- 2 tsp2 tsp rice vinegar
- 2 tsp2 tsp sesame oil
- 2 tsp2 tsp cornstarch mixed with 2 tbsp (30ml) water
- 2 tsp2 tsp vegetable oil
- 22 scallion
- 1 cup196g cooked white rice
