Pineapple Ginger Chicken Stir-Fry
Pineapple Ginger Chicken Stir-Fry provides 32g protein and 433 calories per serving — a balanced macro option for maintenance or lean-gaining phases. Quick stovetop cooking yields 4 servings, letting you scale up on high-volume prep days without extending cook time. Covers roughly one-third of a 100g daily protein target in a single meal.
Ingredients
- •Chicken Breast, Boneless Skinless(454g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •salt and freshly-cracked black pepper
- •Peanut Oil, Refined(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Bell Pepper
- •Yellow Onion
- •Asparagus(227g)
- •Ginger, Fresh Root(30g)
- •Garlic(180g)
- •Pineapple, Frozen, Chunks(480g)
- •Toppings: Thinly-Sliced Green Onions, Toasted Sesame Seeds
- •Low Sodium Chicken Broth(180g)
- •Soy Sauce, Low Sodium(45g)
- •Vinegar, Rice(30g)
- •Cornstarch(23g)
- •Sesame Oil, Toasted(5g)
- •optional: 1-2 tablespoons sriracha (if you’d like a spicier sauce)
Instructions
- 1Season the chicken with a few pinches of salt and freshly-cracked black pepper.
- 2Heat 1 tablespoon oil in a large saute pan or wok over medium-high heat. Add chicken and saute for 4-5 minutes, stirring occasionally, until the chicken is cooked through and no longer pink on the inside. Transfer chicken with a slotted spoon to a separate plate, and set aside.
- 3Add the remaining 1 tablespoon oil to the pan, and add the bell pepper, onion and asparagus. Saute for 4-5 minutes, stirring occasionally, or until the veggies reach your desired level of doneness. (I saute until the onion is almost completely soft; I like it just a little bit crispy in a stir-fry.) Then add in the ginger, garlic and pineapple, and toss to combine. Saute for 1-2 more minutes, or until the garlic is fragrant. Add the chicken back in, then stir in the sauce and let it cook for 1-2 minutes or until it has thickened, stirring occasionally.
- 4Serve warm, garnished with your desired toppings. Or transfer to a sealed container and refrigerate for up to 3 days.
- 5Whisk all ingredients together in a small bowl until combined.
Nutrition — Per Serving
433
calories
32g
protein
12g
fat
- Carbohydrates
- 51g
- Saturated fat
- 2.2g
- Sodium
- 527 mg
- Dietary fiber
- 3.7g
4 servings per batch · ~421g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Pineapple Ginger Chicken Stir-Fry have per serving?
Each serving delivers 32g of protein and 433 calories with 51g carbs and 12g fat. This makes it a balanced macro option that leans toward refueling post-workout carbs alongside solid protein content.
How long does Pineapple Ginger Chicken Stir-Fry take to prep?
This recipe is quick prep and yields 4 servings from stovetop cooking, so you can batch-make a full week's worth of meals in minimal time. Plan for under 25 minutes total active cooking time.
Is Pineapple Ginger Chicken Stir-Fry good for muscle gain?
With 32g protein and 51g carbs per 433-calorie serving, this recipe fits muscle-building phases by supplying both protein for recovery and carbs for energy and glycogen replenishment. The carbohydrate content makes it especially useful as a post-lifting meal.
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