Quick Stir-Fry with Protein and Veggies
This versatile stir-fry combines your choice of protein—chicken, shrimp, or tofu—with colorful vegetables, all cooked quickly in a hot skillet. The dish features a flavorful sauce that coats all ingredients, resulting in a vibrant, tender, and slightly crispy final dish perfect for weeknights. Its relaxed, forgiving approach makes it easy to adapt based on what’s in your fridge.
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Calories: 350kcal
Servings: 4
Equipment
- Large Skillet
- Measuring Spoons and Cups
- Knife and Cutting Board
Ingredients
- 3 cloves garlic minced
- 1 medium onion sliced
- 1 lb protein (chicken, shrimp, or tofu) cut into bite-sized pieces
- 2 cups vegetables bell peppers, spinach, snap peas, or your choice, chopped
- 3 tablespoons soy sauce or tamari for gluten-free
- 1 tablespoon lemon juice freshly squeezed
- 2 tablespoons olive oil good quality preferred
Instructions
- Gather all your ingredients and tools, and prep your vegetables by slicing or chopping as needed.
- Heat your large skillet over medium-high heat until it’s hot and a drop of water sizzles upon contact.
- Add olive oil to the pan and swirl it around, letting it shimmer and heat evenly.
- Sauté minced garlic and sliced onion for about 2 minutes, until fragrant and slightly translucent, with the onion softening and turning golden at the edges.
- Add your protein pieces to the pan, spreading them out so they aren’t crowded. Cook for about 5 minutes, stirring occasionally, until they are browned and cooked through.
- Toss in your chopped vegetables and cook for another 3-4 minutes, stirring frequently, until they are tender but still vibrant and slightly crisp.
- Pour in soy sauce and lemon juice, stirring well to coat everything evenly. Let the mixture simmer for 2-3 minutes until the sauce slightly thickens and glazes the ingredients.
- Remove from heat and give everything a final stir, ensuring the sauce sticks nicely to the ingredients and the dish looks colorful and glistening.
- Serve hot straight from the skillet, ideally over rice or noodles, and enjoy this quick, flavorful meal.
Notes
Feel free to customize with your favorite vegetables or switch up the protein. For extra flavor, add a sprinkle of fresh herbs like cilantro or basil before serving.
Nutrition
Calories: 350kcal | Carbohydrates: 40g | Protein: 25g | Fat: 10g | Saturated Fat: 1g | Cholesterol: 60mg | Sodium: 900mg | Potassium: 700mg | Sugar: 8g | Vitamin C: 50mg | Calcium: 60mg | Iron: 3mg