Print

Healthy Calorie Deficit Chicken Stir Fry Bowl Easy Weight Loss Meal Prep

healthy calorie deficit chicken stir fry bowl - featured image
Print Recipe

A quick and easy chicken stir fry bowl packed with fresh vegetables and a tangy sauce, perfect for weight loss meal prep and maintaining a calorie deficit.

Ingredients

Scale
  • 1 pound boneless, skinless chicken breast, thinly sliced
  • 2 tablespoons low-sodium soy sauce (or tamari for gluten-free)
  • 1 tablespoon fresh ginger, minced
  • 2 garlic cloves, minced
  • 1 teaspoon sesame oil
  • 1 medium red bell pepper, thinly sliced
  • 1 cup broccoli florets (about 3 ounces)
  • 1 large carrot, julienned
  • ½ cup snap peas (about 1.75 ounces)
  • 2 green onions, chopped
  • 3 tablespoons low-sodium soy sauce
  • 1 tablespoon rice vinegar
  • 1 teaspoon honey or maple syrup
  • ¼ teaspoon red chili flakes (optional)
  • 1 tablespoon fresh lime juice
  • 2 cups cooked brown rice or cauliflower rice (about 14 ounces)
  • 1 teaspoon sesame seeds (optional garnish)
  • Fresh cilantro or parsley for garnish

Instructions

  1. In a medium bowl, combine sliced chicken breast with 2 tablespoons low-sodium soy sauce, minced ginger, garlic, and sesame oil. Toss well to coat evenly and marinate for at least 10 minutes or up to 30 minutes in the fridge.
  2. Wash and slice all vegetables as described while the chicken marinates.
  3. In a small bowl, whisk together 3 tablespoons soy sauce, rice vinegar, honey, red chili flakes (if using), and fresh lime juice. Set aside.
  4. Heat a large skillet or wok over medium-high heat. Add a light spray of oil or 1 teaspoon sesame oil. Add the marinated chicken in a single layer. Let sear without stirring for about 2 minutes to get a golden crust, then stir and cook for another 2-3 minutes until fully cooked (internal temperature 165°F).
  5. Push the chicken to one side of the pan. Add bell pepper, broccoli, carrot, and snap peas to the empty space. Stir fry for 4-5 minutes until vegetables are tender-crisp.
  6. Mix chicken and vegetables together, pour the sauce evenly over the top, and stir well to coat. Cook for another 1-2 minutes until the sauce thickens slightly and flavors meld.
  7. Serve the stir fry over warm brown rice or cauliflower rice. Garnish with chopped green onions, sesame seeds, and fresh cilantro or parsley.

Notes

Do not overcrowd the pan; cook in batches if necessary to avoid steaming. Use fresh ginger and garlic generously for best flavor. For gluten-free, substitute soy sauce with tamari or coconut aminos. For low-carb, use cauliflower rice or spiralized zucchini noodles instead of brown rice. Add chopped peanuts or cashews before serving for extra crunch. Keep knife sharp for quick prep.

Nutrition

Keywords: chicken stir fry, healthy meal prep, calorie deficit, weight loss, quick dinner, low calorie, gluten-free option, easy stir fry

Find it online: https://cooksybite.com/healthy-calorie-deficit-chicken-stir-fry-bowl-easy-weight-loss-meal-prep/