When the clock is ticking and dinner needs to happen fast, this high volume low calorie chicken stir-fry shows up like a reliable friend. The sizzle of chicken hitting the hot pan mingles with the sharp scent of garlic and ginger, stirring an appetite before a single bite. I remember one evening, trying to juggle a phone call, a distracted toddler, and dinner prep. Somehow, this stir-fry came together—a bit rushed, a little messy, but exactly what we needed. The broccoli still had a bit of crunch, the peppers were bright and sweet, and the sauce clung just right without being heavy. It wasn’t perfect, and honestly, I forgot to slice the green onions until the last minute, but it tasted like a small victory.
- The dish packs a ton of veggies, so you get volume without the guilt.
- It’s quick to make, but doesn’t skip on satisfying flavor.
- This recipe balances freshness and heartiness, although the sauce is on the lighter side—sometimes I want it a bit saucier, but that’s easy to fix.
- It’s versatile enough to serve on its own or with cauliflower rice for an extra low-calorie option.
Sometimes, a meal that’s simple and straightforward is exactly what the day calls for. This stir-fry fits that bill, keeping things light but still filling enough to keep hunger at bay.
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High Volume Low Calorie Chicken Stir-Fry
- Total Time: 30 minutes
- Yield: 4 1x
Description
A healthy, high volume, low calorie chicken stir-fry packed with colorful vegetables. This recipe is perfect for a filling meal that keeps calories low without sacrificing flavor or portion size.
Ingredients
1 pound boneless skinless chicken breast, cut into thin strips
2 teaspoons olive oil
1 medium yellow onion, thinly sliced
3 cloves garlic, minced
1 medium red bell pepper, thinly sliced
1 medium green bell pepper, thinly sliced
2 medium carrots, peeled and julienned
2 cups broccoli florets
1 cup snap peas
1 cup sliced mushrooms
1 cup shredded cabbage
1/4 cup 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
1/2 cup low sodium chicken broth
1 tablespoon cornstarch mixed with 2 tablespoons water
2 green onions, sliced (for garnish)
Instructions
In a large non-stick skillet or wok, heat 1 teaspoon olive oil over medium-high heat.
Add the chicken strips and cook for 5-6 minutes, stirring occasionally, until cooked through and lightly browned. Remove chicken from the skillet and set aside.
Add the remaining 1 teaspoon olive oil to the skillet. Add the sliced onion and minced garlic and sauté for 2 minutes until fragrant and slightly softened.
Add the red bell pepper, green bell pepper, carrots, broccoli florets, snap peas, mushrooms, and shredded cabbage to the skillet. Stir-fry the vegetables for 5-6 minutes until they are tender-crisp.
In a small bowl, whisk together the low sodium soy sauce, rice vinegar, grated ginger, black pepper, crushed red pepper flakes, and chicken broth.
Return the cooked chicken to the skillet with the vegetables. Pour the sauce mixture over the chicken and vegetables and stir to combine.
Bring the mixture to a simmer. Stir in the cornstarch slurry and cook for 1-2 minutes until the sauce thickens and coats the chicken and vegetables evenly.
Remove from heat and garnish with sliced green onions.
Serve immediately. This dish is delicious on its own or over a small portion of steamed brown rice or cauliflower rice for an even lower calorie meal.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
Don’t worry about having special equipment—just a sturdy skillet or wok will do. I usually serve this straight from the pan, letting everyone dive in while it’s hot. If you want to switch things up, I’ve tried swapping broccoli for snap peas or adding a handful of baby corn for a sweeter crunch. A drizzle of toasted sesame oil at the end can add a subtle nutty note, though I haven’t done that every time. And if you’re feeling adventurous, a pinch more crushed red pepper flakes gives it a gentle kick, but that’s totally up to your taste buds.
FAQ
Can I make this ahead of time? Yes, leftovers keep well in the fridge for a couple of days and reheat nicely, though the veggies might soften a bit.
What can I use instead of chicken? Tofu or shrimp both work well if you want to switch proteins.
Is this recipe gluten-free? It depends on your soy sauce choice—opt for a gluten-free variety if needed.
Ready to try a stir-fry that’s both generous on veggies and light on calories? Keep this one bookmarked for when you want a quick, satisfying dinner without the fuss.