Here’s a quick, high-protein recipe for Chicken and Vegetable Stir-Fry with Soy Sauce and Sesame Seeds
perfect for bodybuilders or anyone needing a balanced, muscle-friendly meal packed with flavor and nutrients!
Ingredients (Serves 2)
For the Stir-Fry:
- 12 oz (340g) boneless, skinless chicken breast (thinly sliced)
- 2 cups mixed vegetables (e.g., broccoli, bell peppers, snap peas, carrots)
- 1 tbsp sesame oil (or avocado oil)
- 3 cloves garlic (minced)
- 1 tbsp fresh ginger (grated)
- 2 tbsp low-sodium soy sauce (or tamari for gluten-free)
- 1 tbsp oyster sauce (optional, for umami flavor)
- 1 tsp cornstarch (mixed with 2 tbsp water, for thickening)
- 1 tsp sesame seeds (for garnish)
- Optional: red pepper flakes or sriracha for heat
For Serving:
- 1 cup cooked brown rice or cauliflower rice
Instructions
1. Prep the Chicken and Veggies:
- Slice chicken into thin strips. Chop vegetables into bite-sized pieces.
2. Cook the Chicken:
- Heat 1/2 tbsp sesame oil in a wok or large skillet over medium-high heat.
- Add chicken and stir-fry for 4-5 minutes until cooked through. Remove and set aside.
3. Stir-Fry the Vegetables:
- Add remaining oil to the skillet. Sauté garlic and ginger for 30 seconds until fragrant.
- Add vegetables and stir-fry for 3-4 minutes until tender-crisp.
4. Combine and Sauce:
- Return chicken to the skillet. Add soy sauce, oyster sauce (if using), and cornstarch slurry.
- Toss everything together and cook for 1-2 minutes until the sauce thickens.
5. Serve:
- Divide brown rice into bowls and top with stir-fry. Garnish with sesame seeds and optional red pepper flakes.
Macros (Per Serving with Brown Rice)
- Calories: ~450-500 kcal
- Protein: ~40-45g (chicken + soy sauce)
- Carbs: ~35-40g (rice + veggies)
- Fats: ~10-12g (sesame oil + chicken)
Why This Meal is Great for Bodybuilders
- Lean Protein: Chicken breast provides essential amino acids for muscle repair and growth.
- Fiber & Nutrients: Veggies add vitamins (A, C, K) and antioxidants for recovery.
- Healthy Fats: Sesame oil and seeds offer omega-6 fats and flavor without excess calories.
- Quick & Customizable: Ready in 25 minutes! Swap chicken for tofu or shrimp, or add extra veggies like zucchini.
Pro Tips
- Meal Prep: Cook a double batch and store in airtight containers for 3-4 days.
- Boost Protein: Add edamame or scrambled egg whites to the stir-fry.
- Lower Sodium: Use coconut aminos instead of soy sauce.
Enjoy this savory stir-fry to fuel your workouts and keep meals exciting! 🥢🍗🥦