Chicken Breast Stir Fry with Zucchini & Bell Pepper
A straightforward stir fry built around chicken, zucchini, and bell pepper with soy sauce, garlic, and sesame oil. High heat is the key technique - a hot pan gives the chicken color and keeps the vegetables from going watery. Your portion is ready as is. The family’s goes over steamed rice. One pan, about 25 minutes.
Allergens:
Ingredients
For the Stir Fry
For the Family
Ingredient notes:
- Chicken - Slice thin and against the grain. Thin slices cook evenly without drying out. Against the grain means shorter muscle fibres and a more tender bite. This is the most important prep step in the recipe.
- Bell pepper - Any colour works. Red and yellow are sweeter and have more Vitamin C than green. All are low-fiber and GLP-1 appropriate.
- Soy sauce - Low-sodium is essential - regular soy sauce makes this aggressively salty. Tamari is a wheat-free alternative with a slightly deeper flavour. Coconut aminos is another good gluten free option.
- Sesame oil - Added off heat at the end for maximum aroma. Prolonged heat destroys the flavour. A little goes a long way.
Recipe Instructions
- Prep everything first - Slice the chicken, zucchini, and bell pepper. Mince the garlic. Measure the soy sauce and sesame oil. Stir fry moves fast once the pan is hot - everything needs to be ready before you start.
- Heat the pan - Heat a large skillet or wok over high heat for 2 minutes until very hot. Add neutral oil and swirl to coat.
- Sear the chicken - Add chicken in a single layer. Do not stir for 2 minutes - let it develop colour. Stir and cook for another 3–4 minutes until cooked through and no longer pink. Remove and set aside.
- Cook the vegetables - Add zucchini and bell pepper to the same pan over high heat. Cook for 3–4 minutes, stirring occasionally, until slightly softened but still with a little bite.
- Bring it together - Return chicken to the pan. Add garlic and soy sauce. Toss everything together and cook for 1 minute until the sauce coats evenly and the garlic is fragrant. Remove from heat. Drizzle with sesame oil and toss once more.
- Serve - Plate her portion immediately. Spoon the family’s portion over steamed jasmine rice.
Recipe notes:
On heat A stir fry cooked over medium heat steams the vegetables and makes them watery instead of slightly charred and crisp. The pan needs to be genuinely hot before anything goes in.
Family add-on 2 cups dry jasmine rice makes 4 cups cooked, which is enough for the family. Start the rice before the stir fry since it takes longer to cook.
Nutrition Per Serving
Serving Size: 1.5 cups (stir fry only)
| Per serving | |
|---|---|
| Calories | 270g |
| Protein | 35g |
| Total fat | 9g |
| Total Carbohydrate | 8g |
| Fiber | 2g |
| Sugars | 4g |
| Sodium | 480mg |
Based on 1.5 lb boneless skinless chicken breast, 2 medium zucchini, and 2 bell peppers with low-sodium soy sauce and sesame oil. Rice not included. Sodium will vary significantly by soy sauce brand. Nutritional information is estimated and provided for general guidance.