This tasty Asian chicken stir-fry is perfectly balanced for nutrient density and maximum satiety, so you’re satisfied with fewer calories.
Copper and potassium complement protein from the chicken from the mushrooms, vitamin A from the carrots, along with manganese and sodium from the tamari sauce.
Scorecard
- Diet Quality Score = 89%
- Satiety Index Score = 98%
- Protein = 45%
- P:E ratio = 1.3
Macros
One serve provides 436 calories, 49 g of protein, 14 g of fat and 23 g of net carbs.
Micros
The Cronometer screengrab below shows this recipe’s nutrients provided by 2000 calories relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 1
- 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 of 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
Directions
- 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, and 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 the chicken is cooked by cutting one piece in half. Serve when the chicken is cooked through.
