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A colorful, healthy dinner recipe laid out for quick preparation

Quick & Healthy "2 Work" Stir-Fry for Busy Nights

This quick and healthy stir-fry is perfect for busy nights, featuring lean protein, your choice of grain, and a medley of colorful vegetables all tossed in a savory sauce.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 4 people
Calories 450 kcal

Equipment

  • Skillet
  • Wok
  • Small bowl

Ingredients
  

Lean Protein

  • 1 lb boneless, skinless chicken breast (or firm tofu, shrimp, chickpeas for variations)

Quick-Cooking Grain

  • 1 cup quinoa or quick-cook brown rice

Assorted Vegetables

  • 3-4 cups broccoli florets, bell peppers (any color, sliced), snap peas, shredded carrots, or spinach (Frozen stir-fry mix acceptable)

Aromatics

  • 2 cloves garlic
  • 1 inch fresh ginger (optional)

For the Sauce

  • 2 tbsp low-sodium soy sauce or tamari
  • 1 tbsp rice vinegar
  • 1 tbsp honey or maple syrup
  • 1 tsp sesame oil
  • 0.5 tsp cornstarch
  • red pepper flakes (optional)

Cooking Oil

  • 1-2 tbsp olive oil or avocado oil

Garnish (Optional)

  • Toasted sesame seeds
  • chopped green onions

Instructions
 

Start your grain

  • Cook quinoa or quick-cook brown rice according to package directions.

Prep your ingredients

  • Cut chicken or tofu into bite-sized pieces and chop vegetables. Mince garlic and grate ginger. Whisk together all sauce ingredients until smooth.

Cook the protein

  • Heat oil in a skillet or wok over medium-high heat. Cook chicken or tofu for 5-7 minutes until browned and cooked through; then remove and set aside.

Sauté the aromatics and veggies

  • Add more oil if needed. Sauté minced garlic and grated ginger for 30 seconds until fragrant. Add harder vegetables and cook for 3-5 minutes until tender-crisp. Add spinach or snap peas for the last minute.

Combine and sauce

  • Return cooked protein to the skillet with vegetables. Stir the sauce, then pour over ingredients and cook for 1-2 minutes, stirring constantly, until the sauce thickens and coats.

Serve it up

  • Serve immediately with cooked grain. Garnish with toasted sesame seeds and chopped green onions if desired.

Notes

For meal prep, divide into containers with the grain for easy grab-and-go lunches. Adjust the red pepper flakes to your spice preference. Feel free to experiment with other quick-cooking vegetables like mushrooms or thinly sliced cabbage.