I remember one evening when I was juggling a million small tasks and the clock seemed to move faster than usual. I wanted something that felt fresh, vibrant, and just a little bit comforting without weighing me down. This low calorie chicken and veggie stir-fry came together in a snap — the sizzle of garlic hitting the hot pan, the bright colors of red and yellow bell peppers mingling with tender broccoli and zucchini. Somewhere between stirring the sauce and tossing the chicken, I realized dinner was almost ready without the usual fuss. It wasn’t perfect, actually — I think I might have left the lid off the soy sauce for a second, and the kitchen smelled a little stronger than intended — but that just made it feel more real, more like a meal for a busy weekday rather than a fancy occasion.
There’s something about the way the ginger and crushed red pepper flakes wake up those veggies that made the whole dish feel lively. It’s quick, it’s fresh, and you don’t have to feel guilty for indulging. I usually end up making an extra batch because it disappears faster than expected.
- Bright, fresh vegetables keep this stir-fry colorful and full of texture.
- The sauce is flavorful but light — it’s simple, and that’s kind of the point.
- Quick to prepare, making it perfect for busy weeknights or when you want a meal without a fuss.
- Not a fancy restaurant dish, but it’s honest and satisfying in its own way.
If you’re hesitant about cooking stir-fry because it seems complicated, this one is forgiving. The pan doesn’t need to be perfectly hot, and the timing is flexible — a bit of crunch in the veggies is totally fine. You might find yourself tweaking it each time, which is part of the fun.
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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 1-inch pieces
1 tablespoon olive oil
2 cloves garlic, minced
1 medium red bell pepper, sliced into thin strips
1 medium yellow bell pepper, sliced into thin strips
1 medium zucchini, sliced into half-moons
1 cup broccoli florets
1 medium carrot, peeled and sliced thinly
2 tablespoons low sodium soy sauce
1 tablespoon rice vinegar
1 teaspoon grated fresh ginger
1/4 teaspoon black pepper
1/4 teaspoon crushed red pepper flakes
2 green onions, sliced thinly
1 tablespoon water
Instructions
Heat olive oil in a large non-stick skillet or wok over medium-high heat.
Add the chicken pieces to the skillet and cook for 5-6 minutes, stirring occasionally, until the chicken is cooked through and no longer pink inside.
Add the minced garlic to the skillet and cook for 30 seconds until fragrant.
Add the sliced red bell pepper, yellow bell pepper, zucchini, broccoli florets, and carrot to the skillet.
Stir-fry the vegetables with the chicken for 5-7 minutes until the vegetables are tender-crisp.
In a small bowl, whisk together the soy sauce, rice vinegar, grated ginger, black pepper, crushed red pepper flakes, and water.
Pour the sauce mixture over the chicken and vegetables in the skillet.
Stir well to coat everything evenly and cook for an additional 2 minutes to heat through.
Remove from heat and sprinkle sliced green onions on top before serving.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
Using just one large pan or wok keeps cleanup easy — no need for fancy gadgets. I like serving this with a simple side of steamed rice or even quinoa if I want to switch things up. Sometimes I toss in a handful of snap peas or swap the chicken for tofu when I’m in the mood for something different, but I haven’t tested all these variations thoroughly, so it’s kind of a “try and see” situation. Adding a sprinkle of toasted sesame seeds or a dash of lime juice before serving can also brighten things up if you feel like it.
FAQ
Can I make this stir-fry vegetarian?
Yes, swapping chicken for tofu or tempeh works well. Just adjust the cooking time accordingly.
How spicy is the dish?
The crushed red pepper flakes add a gentle kick, but you can easily reduce or omit them to suit your taste.
Can I prepare this ahead of time?
You can chop the vegetables and marinate the chicken in advance to speed up cooking, but it’s best served fresh for peak flavor and texture.
What about storing leftovers?
Keep them in an airtight container in the fridge for up to three days and reheat gently to avoid drying out.
Ready to stir up something fresh and light tonight? Give this low calorie chicken and veggie stir-fry a try and see how easy healthy can be.