Quick and Healthy Veggies Stir-Fry

Enjoy a quick and nutritious stir-fry with fresh vegetables and lean protein, perfect for lunch or dinner. Ready in just 25 minutes!
A white plate with a serving of mixed vegetables, including carrots, broccoli, green beans, and what appears to be pieces of chicken, is garnished with fresh herbs on a light-colored surface. This quick and healthy veggies stir-fry makes for a delightful meal.
A plate of quick and healthy veggies including stir-fried broccoli, carrots, green beans, and zucchini, garnished with parsley, placed beside a fork, a white cloth, and a small bowl of parsley on a white surface.

Quick and Healthy Veggies Stir-Fry

An asian woman smiling in front of a potted plant.Hannah Lee
A healthy and quick stir-fry with fresh vegetables and lean protein.
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Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Meal Type Dinner, Lunch
Cuisine Asian, International
Servings 2
Calories 291 kcal
Difficulty Easy
Ingredient Cost $8
Shopping Cost$24.50

Equipment

  • Wok or large skillet
  • Spatula

Ingredients
 
 

  • 1 tablespoon olive oil
  • 1 clove garlic minced
  • 1 inch ginger minced
  • 1 chicken breast sliced thin or 200g tofu
  • 1 red bell pepper sliced
  • 1 cup broccoli florets
  • 1 carrot sliced
  • 1 zucchini sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon oyster sauce optional
  • 1 teaspoon sesame oil
  • Sesame seeds for garnish

Instructions
 

Prepare the Ingredients:

  • Slice all vegetables and protein.
    1 chicken breast, 1 red bell pepper, 1 carrot, 1 zucchini

Cook the Protein:

  • Heat olive oil in a wok or large skillet over medium-high heat. Add garlic and ginger, sauté until fragrant.
    1 tablespoon olive oil, 1 clove garlic, 1 inch ginger
  • Add chicken or tofu slices and cook until browned and cooked through. Remove and set aside.

Cook the Vegetables:

  • In the same wok, add more oil if needed. Add bell pepper, broccoli, carrot, and zucchini. Stir-fry until tender but still crisp.
    1 red bell pepper, 1 cup broccoli florets, 1 carrot, 1 zucchini

Combine and Season:

  • Return the chicken or tofu to the wok. Add soy sauce, oyster sauce (if using), and sesame oil. Stir to combine and heat through.
    2 tablespoons soy sauce, 1 teaspoon sesame oil, 1 tablespoon oyster sauce

Serve:

  • Garnish with sesame seeds and serve hot.
    Sesame seeds

Notes

Use any vegetables you have on hand.
Adjust the seasoning to taste.

Nutrition

Calories: 291kcalCarbohydrates: 16gProtein: 30gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gTrans Fat: 0.01gCholesterol: 72mgSodium: 1448mgPotassium: 1113mgFiber: 5gSugar: 8gVitamin A: 7488IUVitamin C: 140mgCalcium: 68mgIron: 2mg
Keyword Healthy, Lean Protein, Quick Meal, Stir-fry, Vegetables

Ingredient Costs: Cost of Recipe by Ingredient Measurements

Shopping Costs: Cost of Recipe with Brand New Ingredient Purchases

Tried this recipe?Let us know how it was!

A veggie and lean protein stir-fry is a quick, nutritious, and delicious meal that provides essential fuel for those with demanding schedules. This dish is packed with colorful vegetables such as bell peppers, broccoli, and carrots, which not only add vibrant flavors but also bring a wealth of vitamins and minerals. The inclusion of chicken or tofu offers a healthy source of lean protein, making the stir-fry satisfying and energizing. Stir-frying allows for fast cooking, preserving the crispness of the vegetables while infusing them with savory sauces and spices. This versatile meal can be customized with various seasonings and ingredients, making it an ideal option for refueling after a long day. Whether served over rice or enjoyed on its own, this veggie and protein stir-fry is a wholesome choice that supports an active lifestyle.

A plate of grilled tofu with cherry tomatoes, broccoli, and pine nuts, garnished with a mint leaf, on a bed of green lettuce.
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