Chicken and Vegetable Stir-Fry
A classic bodybuilding dish, chicken and vegetable stir-fry is a versatile and delicious meal prep option. It’s packed with protein, low in calories, and easy to customize to your specific dietary needs. This recipe provides a detailed guide to creating a flavorful and nutritious stir-fry that will fuel your workouts and support your bodybuilding goals.
Why Chicken and Vegetable Stir-Fry is a Great Choice for Bodybuilders
- High Protein Content: Chicken is an excellent source of lean protein, essential for muscle growth and repair.
- Nutrient-Dense Vegetables: The colorful array of vegetables in this dish provides essential vitamins, minerals, and antioxidants.
- Customizable: You can tailor the ingredients to your taste preferences and dietary restrictions.
- Quick and Easy: This meal prep recipe is easy to make in large batches, saving you time and effort during the week.
Ingredients for a Large Batch of Chicken and Vegetable Stir-Fry
- 2 pounds boneless, skinless chicken breasts, cut into bite-sized pieces
- 1 pound mixed vegetables (broccoli florets, bell peppers, snow peas, carrots)
- 2 tablespoons soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 1 teaspoon cornstarch
- 1/4 teaspoon red pepper flakes (adjust to taste)
- Garlic and ginger paste (optional)
- Your favorite cooking oil (olive oil, coconut oil, or vegetable oil)
Instructions
- Prep the Vegetables:
- Wash and chop the vegetables into bite-sized pieces.
- Marinate the Chicken:
- In a bowl, combine the chicken, soy sauce, rice vinegar, sesame oil, cornstarch, red pepper flakes, and garlic and ginger paste (if using).
- Marinate for at least 30 minutes, or preferably overnight, in the refrigerator.
- Cook the Chicken:
- Heat a large skillet or wok over medium-high heat. Add a small amount of cooking oil.
- Add the marinated chicken and cook until browned on all sides.
- Remove the cooked chicken from the pan and set aside.
- Cook the Vegetables:
- Add a bit more oil to the pan if needed.
- Add the mixed vegetables and stir-fry until they are crisp-tender.
- Combine and Finish:
- Return the cooked chicken to the pan with the vegetables.
- Stir-fry for a few more minutes until everything is heated through and well combined.
- Serve and Store:
- Serve immediately over rice, noodles, or with a side of quinoa.
- Store leftovers in airtight containers in the refrigerator for up to 4 days.
Nutritional Information (Approximate per serving)
- Calories: 300-400
- Protein: 30-40g
- Carbohydrates: 20-30g
- Fat: 10-15g
Tips for Meal Prepping Chicken and Vegetable Stir-Fry
- Cook in Large Batches: Double or triple the recipe to make multiple meals.
- Portion Control: Divide the cooked stir-fry into individual portions and store them in separate containers.
- Reheating Tips: Reheat portions in a microwave-safe dish or in a skillet over medium heat.
- Add Your Favorite Flavors: Experiment with different sauces, spices, and herbs to customize your stir-fry.
- Pair with Healthy Carbs: Serve with brown rice, quinoa, or whole-grain noodles for a balanced meal.
By following these tips and customizing the recipe to your preferences, you can create delicious and nutritious stir-fries that will keep you fueled and satisfied throughout the week.
Would you like more meal prep ideas or specific dietary guidelines for bodybuilders?