PF
Delicious Asian-style stir-fry with meat and mixed vegetables in a black bowl.
Stovetop~35 minComplexity

Honey Soy Chicken Stir Fry

This Honey Soy Chicken Stir Fry provides 27g protein and 227 calories per serving—a low-calorie, protein-forward meal that supports fat loss phases. Quick-preps 4 servings on the stovetop with vegetables integrated directly, cutting your prep steps. Ideal for hitting protein targets while staying under daily calorie ceilings during cuts.

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Ingredients

4 servings
  • Vegetable oil(15g)
  • Chicken Breast, Boneless Skinless(454g)

    Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

  • Ginger, Fresh Root(10g)
  • Zucchini
  • Bell Pepper
  • Low Sodium Chicken Broth(60g)

    Any carton chicken broth labeled "low sodium." Swanson or store brand.

  • Soy Sauce, Low Sodium(60g)
  • Honey(45g)
  • Cornstarch(10g)
  • Green Onion (Scallion)(30g)
  • 1 pinch salt (to taste)
  • 1 pinch pepper (to taste)

Instructions

  1. 1Cut the chicken breast into bite-sized pieces and pat dry with paper towels. Mince the fresh ginger root. Slice the zucchini and bell pepper into thin strips. Slice the green onions and set aside.
  2. 2Heat the vegetable oil in a large pan over medium-high heat until shimmering (about 1–2 minutes). Working in batches to avoid crowding, add the chicken in a single layer and cook 5–7 minutes, stirring occasionally, until golden brown and no longer pink in the center.
  3. 3Push the cooked chicken to the side of the pan, add the minced ginger to the empty space, and cook 30 seconds over medium-high heat until fragrant, then stir to combine with the chicken. Transfer the chicken mixture to a clean plate and set aside.
  4. 4Add the zucchini and bell pepper to the same pan over medium-high heat and cook 3–4 minutes, stirring occasionally, until the vegetables are softened and lightly browned at the edges.
  5. 5In a small bowl, whisk together the chicken broth, soy sauce, and honey until combined. In another small bowl, mix the cornstarch with 1 tablespoon of cold water until no lumps remain.
  6. 6Return the chicken to the pan with the vegetables. Pour the broth mixture over everything and stir. Bring to a boil over medium-high heat (about 1–2 minutes), then add the cornstarch slurry and cook 1 minute more, stirring constantly, until the sauce thickens and coats the back of a spoon.
  7. 7Divide the stir fry evenly into 4 airtight containers while hot. Sprinkle the green onions over each portion just before serving.

Nutrition — Per Serving

227

calories

27g

protein

7g

fat

Carbohydrates
13g
Saturated fat
1.2g
Sodium
612 mg
Dietary fiber
0.4g

4 servings per batch · ~171g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Honey Soy Chicken Stir Fry have per serving?

Each serving contains 27g of protein and 227 calories, with 7g fat and 13g carbs. The calorie-to-protein ratio is exceptionally lean, making this one of the lowest-calorie protein options available.

How long does Honey Soy Chicken Stir Fry take to prep?

Quick prep time on the stovetop yields 4 servings, so you can efficiently prepare multiple meals in a single cook for your week.

Is Honey Soy Chicken Stir Fry good for fat loss?

At 227 calories and 27g protein per serving with minimal fat and carbs, this recipe is excellent for aggressive fat loss phases where calorie control is the priority. You can fit multiple servings into a daily intake without exceeding targets.

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