Chicken Stir Fry

This tasty Asian chicken stir-fry is perfectly balanced for nutrient density and satiety. 

Protein from the chicken is complimented by copper and potassium from the mushrooms, vitamin A from the carrots along with manganese and sodium from the tamari sauce.  


One serve provides 436 calories, 49 g protein, 14 g fat, 23 g of net carbs and P:E = 1.3.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 1 tsp coconut oil
  • 2 small chicken thighs, skin removed, diced
  • 1/4 small onion, sliced
  • 1 red chilli pepper de-seeded and finely chopped
  • 1 clove garlic, crushed
  • 1 knob of ginger, peeled and diced
  • 60 g zucchini, sliced
  • 60 g mushrooms, sliced
  • 60 g broccoli, cut into small florets
  • 60 g asparagus, cut 2 cm lengths
  • 50 g green beans, cut 2 cm lengths
  • 1/2 small carrot, julienned
  • 1 cup cabbage, chopped
  • 4 tbsp tamari


  • Heat a wok to high heat with some oil.
  • Place chicken in and turn until all sides are golden and almost cooked through, 5 – 8 minutes.
  • Add onions, chilli pepper, ginger and toss around for a minute.
  • Add mushrooms, broccoli, asparagus, green beans, carrot and garlic and toss for 2 minutes.
  • Add zucchini and cabbage and toss.
  • Add tamari and toss again for two minutes. 
  • Check chicken is cooked by cutting one piece in half.  Serve when the chicken is cooked through.

Suitable for 

Find more recipes to suit your goal.

Nutrient Optimiser

If you want to take your nutrition to the next level, we’d love you to check out Nutrient Optimiser to get your free food list and more recipes optimised for your goals.  We have designed Nutrient Optimiser to be the quickest and easiest way to optimise your nutrition at the micronutrient level.  

You can select from our database of five hundred recipes to plan your meals for the coming week to ensure you will get the nutrients you need to thrive.  Then, if you are able to track your current diet for a few days, Nutrient Optimiser will identify the foods and meals that you need to fill your macro and micronutrient gaps.