This is the dinner I reach for when the day has run long and hunger won’t wait. It’s built for busy weeknights, people training regularly, or anyone who wants a balanced plate without a stack of washing-up. Lean chicken, crisp vegetables, and a quick savoury sauce come together in about 15 minutes — one pan, real food, and 30g of protein to keep you full.
Serves 2 · Time 15 min · Style High protein
Ingredients
- 250 g chicken breast, sliced into thin strips
- 1 tbsp vegetable or rapeseed oil
- 1 medium red bell pepper, sliced
- 150 g broccoli florets (about 1 small head)
- 1 medium carrot, cut into matchsticks
- 100 g sugar snap peas or green beans
- 2 tsp fresh ginger, grated
- 1 clove garlic, minced
- 2 tbsp reduced-salt soy sauce
- 1 tbsp rice vinegar (or lemon juice)
- 1 tsp honey
- 1 tsp cornflour mixed with 2 tbsp water
- 150 g (uncooked weight) jasmine or basmati rice, to serve
Method
- Start the rice cooking according to the packet — it will be ready by the time the stir-fry is done.
- In a small bowl, whisk together the soy sauce, rice vinegar, honey, and the cornflour-water slurry. Set aside.
- Heat the oil in a large frying pan or wok over high heat until shimmering. Add the chicken strips in a single layer and stir-fry for 3–4 minutes until golden and cooked through. Remove to a plate.
- Add the carrot, broccoli, and pepper to the hot pan and stir-fry for 3 minutes, keeping everything moving.
- Add the sugar snap peas, ginger, and garlic, and cook for a further 1–2 minutes until the vegetables are bright and just tender.
- Return the chicken to the pan, pour over the sauce, and toss for 1 minute until it thickens and coats everything glossily.
- Serve straight away over the cooked rice.
Nutrition per serving
| Energy | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|
| 399 kcal | 30 g | 45 g | 11 g | 6 g |
Dietitian’s tip
If you’re eating around training, this plate works well as a recovery meal — the lean protein supports muscle repair while the rice replenishes glycogen. To lift the fibre further (and stay fuller for longer), swap white rice for brown or stir through a handful of edamame. Leftovers keep in the fridge for up to two days; reheat until piping hot.
General guidance, not individual medical advice. For personalised nutrition, see a registered dietitian.