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30g protein low calorie dinner ideas with healthy ingredients

30g Protein Low Calorie Chicken and Veggie Stir-Fry

A quick, colorful, and healthy one-pan dish featuring chicken, vibrant bell peppers, and crunchy broccoli, perfect for a family-friendly meal in about 20 minutes.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: American, Asian
Calories: 350
Ingredients Method Notes

Ingredients
  

Main Ingredients
  • 1 lb chicken breast (or tofu) Use tofu for a vegan option.
  • 2 cups broccoli florets Fresh or frozen can be used.
  • 1 piece bell pepper, sliced Any color will work.
  • 1 tablespoon olive oil For sautéing.
  • 1 tablespoon soy sauce (or coconut aminos) Use tamari for a gluten-free option.
  • 2 cloves garlic, minced Fresh garlic preferred for flavor.
  • to taste Salt and pepper Adjust to preference.
  • sesame seeds for garnish (optional) Adds a nice crunch.

Method
 

Cooking Instructions
  1. Cut the chicken breast into bite-sized pieces.
  2. In a large skillet, heat the olive oil over medium-high heat. Add the chicken and cook until browned.
  3. Toss in the broccoli and bell pepper, stirring to combine.
  4. Mix in the garlic, soy sauce, salt, and pepper. Cook until the veggies are crisp-tender.
  5. Plate it up and sprinkle sesame seeds on top, if desired.

Notes

This dish can be stored in the fridge for 3 to 4 days and freezes well. For added flavor, marinate the chicken beforehand or add red pepper flakes for extra spice.