Chicken Stir Fry

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


  • 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.