High-Protein Chicken Stir-Fry
Forty-two grams of protein from one normal dinner. No protein-shake afterthought, no separate veg pan. One nonstick, twenty minutes.
You need
- 1 nonstick pan or wok
- 1 wooden spoon
- 1 sharp knife
- 1 small bowl for sauce
Ingredients
For 2 servings
- 300 g (10.5 oz) chicken breast, sliced thin
- 150 g (1 small head) broccoli, in small florets
- 1 red bell pepper, sliced
- 100 g (1 cup) snap peas
- 2 tbsp low-sodium soy sauce
- 1 tbsp rice vinegar
- 1 tsp cornstarch
- 1 tbsp neutral oil (avocado or canola)
- 2 cloves garlic, minced
- 2 cm piece (1 inch) fresh ginger, grated
- 120 g dry (2/3 cup) jasmine rice (for serving)
How to cook
Cook the jasmine rice per package instructions while you prep everything else.
Rinse the rice once cold under tap water until it runs almost clear. Cleaner grains, less starch.
Slice the chicken thin against the grain. Salt lightly.
Twenty minutes in the freezer makes thin slicing easier if the breast is too soft.
Whisk soy sauce, rice vinegar and cornstarch in the small bowl. Set aside.
Heat the oil in the pan over high heat until it shimmers. Add the chicken in one layer.
If the pan isn't smoking-hot the chicken steams instead of searing. Wait the extra 30 seconds.
Sear 2 minutes without moving, then stir-fry until just cooked through. Transfer to a plate.
Same pan: garlic and ginger for 20 seconds, then broccoli, pepper and snap peas. Stir-fry 3 to 4 minutes.
You want the broccoli still squeaky when you bite it. Limp broccoli is overcooked broccoli.
Return the chicken and any resting juices. Pour in the sauce and toss until everything is glazed and glossy.
Plate over the rice. Eat hot.
Why it fits a lose weight goal
- 42 g protein clears the cut-mode floor (1.6 g/kg for a 75 kg person = 120 g daily target) in one meal.
- Volume from broccoli, pepper and snap peas keeps the plate full at 480 kcal.
- Sauce uses soy + cornstarch instead of oil for gloss. Saves about 150 kcal vs a typical takeout stir-fry.
Pann is your AI cooking assistant: tell it what you've got and it builds the meal around it, quietly sized to your lose weight goal. No food database, no log spiral.