Clean eating can be tough on the go, and there are those nights when you just need to eat fast! That is when something simple like a Chicken Stir Fry comes along, that packs enough protein to keep you from opening a sugar packet — protein and carbon (as in Nitrogen-carbon) based molecules make food cravings dissipate. Great meal for someone who is busy and still wants to stay on track of their fitness, a great blend without any guilt!
In this guide, I will explain the advantages of a chicken stir fry for fitness enthusiasts, give you a recipe to follow along with and offer some helpful hints on how to incorporate it into your meal prep. Whether you need a meal for recovery post-workout, or something easy and nutrient-dense for dinner, this chicken stir fry should fit the bill in helping give you fuel throughout your day.
Reasons That Chicken Stir Fry Perfect For Health Fanatics
However, chicken stir fry is a healthy and quick meal prep option that can be adjusted to your fitness goals. Why It Makes The Perfect Choice For Any Healthy, Active Person
Great Source of Lean Protein:Chicken offers a nice dose of lean protein, paramount for muscle repair, maintenance, and growth. Rich in essential amino acids and low fat, it is ideal for those who want to achieve or maintain muscle mass.
The Way Of The Veg: stir fry dishes are full of a heady mix of bell peppers, broccoli, carrots, and snap peas. Rich in vitamins, minerals, and antioxidants (which can aid overall health and help quench inflammation and recovery from intense exercise) these veggies are your friend!
Fast:This is a quick fix you will have dinner on the table in under 30 min from start to finish. You can prepare wholesome food without investing a lot of time in the kitchen and therefore have more time for training and regeneration.
Few Calories, Lots of Nutrients:With fresh vegetables and lean chicken cooked in as little oil as necessary, stir-fried veggies remain low calorie while swimmin’ in fiber, vitamins, and minerals. A good choice for people who want to eat healthier without meaning to enjoy their food.
If you are bulking, cutting, or just maintaining your current weight, it is a great recipe that can be customized for your macros! Play around with different veggies you could add to this to adjust the protein, carb, and fat content and pair them with a different sauce or grain.
Chicken Stir Fry Ingredients
The fresh ingredients that supply a balanced response of your nutrients would make a great healthy and yummy chicken stir fry. Following is a summary of the main building blocks :
For the Stir Fry:
2 skin boneless chicken breasts (sliced into thin strips)
1 Tbsp olive or coconut oil
1 red capsicum (sliced thinly)
Yellow Bell Pepper x 1, cut into thin slices
1 carrot, medium size, cut into sticks or julienned
1 cup broccoli florets
1 cup snap peas
2 cloves garlic (minced)
1 tbs freshest ginger (grated)
3 Tbsp low-sodium soy sauce (or tamari for GF)
Optional:1 tbsp honey or maple syrup (if you prefer a little sweetness)
1 tablespoon rice vinegar
1 tablespoon sesame oil (for flavor)
Water or chicken broth if needed for thinning the sauce to the desired consistency (approx 2 tablespoons)
For Serving:
1 cup brown rice or quinoa, cooked (if you need more carbohydrates)
Garnish with white sesame seeds and chopped green onions
The recipe Chicken Stir Fry Recipe Step-by-Step
Step 1: Prep Your Ingredients
Have all of your ingredients ready before you even turn the stove on. Slice the chicken thinly and cut up your vegetables into bitesize pieces. Ensure that everything is pre-ready, so your process of cooking is quick and smooth.
Step 2: Cook the Chicken
In a large skillet or wok, heat the olive oil or coconut oilover medium-high heat. Place the chicken slices in a single layer once the oil is hot. In a medium-size skillet, stir-fry the chicken with water (1 tablespoon or a bit more) for 5 to 7 minutes on high heat until cooked well and golden brown. Transfer the chicken to a plate.
Step 3: Wok The Veggies
In the same skillet, give it another lick of oil if necessary. Stir in garlic and ginger and stir-fry for 30 seconds. Add the bell peppers, carrots, broccoli, and snap peas next. Sauté the vegetables for 5-7 minutes or until al dente (slightly firm but not crunchy to bite) You need the crunchy texture of vegetables.
Step 8: Add Chicken and Vegetables Together
In a small bowl, whisk together the 2 Tbsp soy sauce, honey (if using), rice vinegar, sesame oil, and 4T water or broth. Combine the sauce with the chicken and vegetables and mix well to coat. Let the mixture simmer for about 2-3 minutes, just long enough for the sauce to thicken a bit. Step 6: Serve
Step 5: Make the Sauce
Add the chicken back to the pan and cover with lid after vegetables r done. Stir everything together as the chicken warms up and soaks in the vegetable flavors.
If you are making this stir fry for post-workout, serve it on a bed of brown rice with an additional serving of quinoa. Top with sesame seeds and sliced green onions, for taste and crunch.
Pros This recipe packs in a lot of protein and vegetables, but more importantly veggies with regards to biochemicals like vitamins, minerals, and phytonutrients.
Not only does this chicken stir fry taste amazing, but it is also full of all the nutrients your body needs to perform at its best. Here is a nutrient profile of the berry.
Calories:~+350-400 per serving (sans rice)
Protein:30-35g (including the chicken)
Carbs:20-25g (mostly veggies)
Fat:10-12ghigh fat is good olive or coconut oil -coconut oil has ht “HT” protection thing in it and sesame oil if you prefer, tablespoons worth ecoNutsustainable repurposing technology.
6-8g Fiber (from the veggies)
Low carb, super high in protein, and with a good amount of balanced healthy fats- this chicken stir fry is perfect if you’re in muscle recovery or leaning out to shift any excess fat (or just to maintain an ideal weight). A nitpick inclusively of the nutrient ingredients veggies B vitamins, water-soluble minerals nutrients, and even herbal practitioners to beef up universal well-being and immune function.
Ways to Include Chicken Stir Fry in Your Fitness Program
Recovery No ifs, and, or butts — after a tough workout your muscles are ravaged, screaming out for protein and nutrients to help them repair, recover and grow. Because the chicken is high in protein and your veggies have plenty of vitamins as well as fiber, it’s also a great meal to have after a workout.
Meal Prepable: Chicken stir fry is ideal for meal prep. Once a week, prepare a big batch and divide it into containers so you can just grab and go during the week. Reheats well without losing flavor and texturedrFc
Substitute for Low-Carb: Simply leave off the rice or quinoa! My favorite clean eating option. It is full of vegetables for fiber and nutrients to keep you full as well.
If you require more carbs for fuelling workouts or if it post intense workout recovery serve the stir fry with some Brown Rice, Quinoa, and even whole wheat noodles. That way you get a little bit of energy kick while still fueling your body.
How to Customize Chicken Stir Fry
These variations can be made by modifying the chicken stir fry accordingly which leads to a large number of helpings And are much too nutritious, some of them may beButtonTitles as a great recipe for lunch.
Protein Swap: If you want to change up the protein, replace the chicken with shrimp, beef, tofu, or tempeh.
Change the Veggies: Use whichever veggies you have on hand e.g. zucchinis, mushrooms, baby spinach, or green beans instead The brighter your stir fry, the healthier it will be.
Kick it Up: For a little heat, add red pepper flakes or stir in sriracha or chili paste into the stir-fry sauce.
Make It Gluten Free:To make this recipe gluten-free use tamari instead of soy sauce and all other ingredients should be gluten-free.
Conclusion
The Chicken Stir Fry is a quick, simple, flavorful, and nutritious fitness-friendly meal. Rich in lean protein, fresh veggies, and bold sauce, this is an ideal dish for those who want to keep things clean while also meeting your fitness goals. Whether you’re someone who prepares their meals for the week or just needs a quick dinner after the gym, this stir fry will fuel your body and warm your heart!
