High-Protein Stir-Fry with Chicken or Tofu for Longevity
This High-Protein Stir-Fry with Chicken or Tofu delivers 30g of complete protein to support muscle health and healthy aging. Ready in just 25 minutes, this colorful Asian-inspired dish combines your choice of lean protein with crisp vegetables in a savory sauce. Perfect for busy weeknights and adaptable to omnivore or plant-based diets.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Total Time: 25 minutes
- Yield: 2 servings
- Category: Dinner, Main Course, Stir-Fry
- Method: High-Heat Cooking, Stir-Frying
- Cuisine: Asian, Chinese-Inspired
- Diet: Dairy-Free, Gluten-Free Option, High-Protein, Vegan Option (tofu)
Ingredients
For the Protein:
- 8 oz (225g) chicken breast, thinly sliced OR 10 oz (280g) extra-firm tofu, pressed and cubed
- 1 tbsp cornstarch (for coating)
- 2 tbsp vegetable oil (divided)
For the Vegetables:
- 1 cup broccoli florets
- 1 red bell pepper, sliced
- 1 cup snap peas or snow peas
- 1 medium carrot, julienned
- ½ cup mushrooms, sliced
- 3 garlic cloves, minced
- 1 tsp fresh ginger, minced
- 2 green onions, sliced
For the Sauce:
- 3 tbsp low-sodium soy sauce
- 1 tbsp oyster sauce (or hoisin for vegetarian)
- 1 tbsp rice vinegar
- 1 tsp sesame oil
- 1 tsp honey or maple syrup
- ½ tsp red pepper flakes (optional)
- ¼ cup water or low-sodium broth
Instructions
- For chicken: slice thinly against the grain and toss with cornstarch. For tofu: press for 15 minutes, cube, and toss with cornstarch. Mix all sauce ingredients in a small bowl.
- Cut broccoli into florets, slice bell pepper, trim snap peas, julienne carrot, slice mushrooms, mince garlic and ginger, and slice green onions. Have everything ready before cooking.
- Heat 1 tablespoon oil in a large wok or skillet over high heat. Add chicken or tofu in a single layer. Cook undisturbed for 2-3 minutes until golden, flip and cook 2 minutes more. Remove and set aside.
- Add remaining oil to the same pan. Add broccoli and carrots. Stir-fry for 2-3 minutes until slightly tender but still crisp.
- Add bell pepper, snap peas, mushrooms, garlic, and ginger. Stir-fry for 2 minutes, tossing constantly, until vegetables are tender-crisp and vibrant.
- Return protein to the pan. Pour sauce over everything and toss to coat. Cook for 1-2 minutes until sauce thickens. Garnish with green onions and serve over rice or noodles.
Notes
- Press tofu for 15-30 minutes for best texture and crisping.
- Use high heat and don’t overcrowd pan for restaurant-quality results.
- For gluten-free: use tamari or coconut aminos instead of soy sauce.
- Customize with any vegetables: bok choy, zucchini, baby corn, cabbage.
- Serve over brown rice, quinoa, cauliflower rice, or noodles.
- Store up to 3 days; reheat in hot skillet, not microwave.
- Frozen vegetables work but may release water; thaw and drain first.