Easy And Healthy Chicken, Veggies Stir Fry: 30 Minute Dinner
Craving a quick, flavorful, and healthy meal? Look no further than this easy stir fry! Packed with tender chicken, colorful vegetables, and a savory sauce, this dish is perfect for busy weeknights. Plus, it's ready in just 30 minutes! Each huge, fiber-rich serving has 264 calories and 6 grams of fat.

Why Youโll Love This Low Calorie Chicken and Veggies Stir Fry
A low-calorie chicken and veggie stir fry is a symphony for your senses and your waistline! Imagine a vibrant plate bursting with crisp-tender broccoli florets, juicy chicken slivers, and colorful bell peppers, all bathed in a light, flavorful sauce.Each bite is a delightful dance of textures: the satisfying snap of the veggies, the tender chew of the chicken, and the silky glide of the sauce. The light sauce, crafted with ginger, garlic, soy sauce, and a touch of brown sugar, adds a depth of savory-sweetness without weighing you down. Plus, the entire dish comes together in under 30 minutes, making it a weeknight hero for busy schedules.Ingredients for Low Calorie Chicken and Veggies Stir Fry
This stir-fry recipe packs a flavorful punch while keeping calories in check. Let's delve into the key ingredients and their roles:Stir-Fry Vegetables (9 cups total):- 2 cups broccoli florets, halved: These vibrant green florets offer a satisfying crunch, vitamin C boost, and fiber to aid digestion.
- 2 cups diced onion: Adds a sweet and slightly pungent base flavor. Dice them small for even distribution and quicker cooking.
- 1 cup diced carrots: Introduce natural sweetness, vibrant orange color, and a slightly firmer bite. Dice them similarly to the onions for even cooking.
- 5 cups shredded cabbage: This versatile veggie bulks up the dish with minimal calories and adds a subtle peppery flavor. Napa cabbage is ideal for its delicate texture, but green cabbage works too.
- 2 cups sliced snow peas: These delicate pods offer a delightful snap, pops of sweetness, and a vibrant green hue. Slice them in half diagonally for even presentation.
- 1ยพ cups cooked chicken breast, diced: Provides lean protein and satiety. Use leftover chicken, rotisserie chicken, or poach/grill chicken breasts beforehand. Dice them into bite-sized pieces for even distribution.
- Cooking spray: Minimizes oil usage while promoting browning and preventing sticking.
- 1 tablespoon vegetable, canola, or olive oil: Adds a touch of healthy fat for flavor development and browning.
- 3 tablespoons water: Helps steam the vegetables and create a light sauce without adding unnecessary calories.
- โ cup + 1 tablespoon reduced-sodium soy sauce: Provides the savory backbone of the sauce. Opt for reduced-sodium to control salt intake. Tamari is a gluten-free alternative.
- 2 tablespoons brown sugar: Adds a touch of sweetness and depth to the sauce. Brown sugar is a healthier option than refined sugar due to its molasses content.
- 2 tablespoons rice vinegar: Offers a tangy counterpoint to the sweetness and soy sauce.
- 3 tablespoons water: Thins the sauce to desired consistency.
- 2 cloves garlic, minced: Infuses the sauce with an aromatic and savory punch.
- 2 teaspoons ginger (from a jar): Adds a warm, spicy, and slightly citrusy note.
- Fresh ginger is preferred, but jarred ginger is a convenient alternative.
- Fresh ground black pepper to taste: Enhances overall flavor and adds a touch of heat. Adjust based on preference.
How to Make Low Calorie Chicken and Veggies Stir Fry
Preparation (10 minutes):- Gather your ingredients: Ensure you have everything on hand, including the wok or pan, cooking spray, oil, and a small bowl for the sauce.
- Prep the veggies: Wash and chop the broccoli florets into halves, dice the onions and carrots, and shred the cabbage. Aim for bite-sized pieces for even cooking
- Cook the chicken: If you haven't already, cook the chicken breasts by poaching, grilling, or using leftover rotisserie chicken. Dice it into bite-sized pieces.
- Make the sauce: Combine all sauce ingredients (soy sauce, brown sugar, rice vinegar, water, garlic, ginger, pepper) in a small bowl and whisk until well blended. Set it aside.
Stir-frying (8-10 minutes):
- Heat the wok: Coat your wok or pan with cooking spray and heat it over medium-high heat. Add 1 tablespoon of oil and let it shimmer.
- Start with the firmer veggies: Add the broccoli, onions, and carrots to the hot pan along with 3 tablespoons of water. Stir-fry for 5-7 minutes, or until the broccoli is tender-crisp and the onions and carrots are softened.
- Incorporate the cabbage and chicken: Add the shredded cabbage and cooked chicken pieces to the pan. Continue stir-frying for another 3-4 minutes, or until the cabbage is wilted and the chicken is heated through.
- Introduce the snap and flavor: Lower the heat to medium and add the snow peas and the prepared sauce mixture. Stir-fry for about 2 minutes, ensuring everything is well combined and heated through.
Finishing Touches and Storage:
- Final stir: Give everything a final stir to ensure even distribution of flavors and textures.
- Serve and enjoy: Plate your delicious low-calorie stir-fry and savor the vibrant flavors and textures.
- Leftovers: If you have any leftovers, store them in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan or microwave before serving.
Tips:
- Feel free to adjust the vegetables based on your preference. Other options include bell peppers, zucchini, or snap peas.
- For a spicier kick, add a pinch of red pepper flakes to the sauce.
- Serve the stir-fry over brown rice, quinoa, or even cauliflower rice for a complete and nutritious meal.
- If you don't have fresh ginger, use 1 teaspoon ground ginger instead.
- To prevent overcooking the chicken, add it back to the pan only after the vegetables are almost cooked through.
Helpful Tips About this Recipe
Healthy Benefits
Broccoli is a star member of the cruciferous family which is believed to help protect against cancer. Itโs a super source of vitamin C, folate, vitamin B6 and fiber. Cabbage is a nutrient-dense, low-calorie, food that provides an excellent source of vitamin C, potassium, folic acid, B6, biotin, calcium, and a respectable amount of fiber. In addition, studies have shown that cabbage has anti-cancer benefits. Shopping Tips
Broccoli florets are sold in bags in the produce department. To make your own, see the prep tips, below. Ginger, from a jar, is sold in the produce section where garlic in the jar, is displayed. Prep Tips
To make your own florets: Cut the stalk off a head of broccoli with a sharp knife. Make sure you cut high enough so that large individual florets fall away as you cut. Take each large individual floret and cut it in half. Gather the two halves and cut them into quarters. Repeat for each large individual floret.
WW Freestyle SmartPoints 3-Blue
WW SmartPoints 5-Green

Broccoli is a star member of the cruciferous family which is believed to help protect against cancer. Itโs a super source of vitamin C, folate, vitamin B6 and fiber. Cabbage is a nutrient-dense, low-calorie, food that provides an excellent source of vitamin C, potassium, folic acid, B6, biotin, calcium, and a respectable amount of fiber. In addition, studies have shown that cabbage has anti-cancer benefits. Shopping Tips
Broccoli florets are sold in bags in the produce department. To make your own, see the prep tips, below. Ginger, from a jar, is sold in the produce section where garlic in the jar, is displayed. Prep Tips
To make your own florets: Cut the stalk off a head of broccoli with a sharp knife. Make sure you cut high enough so that large individual florets fall away as you cut. Take each large individual floret and cut it in half. Gather the two halves and cut them into quarters. Repeat for each large individual floret.
WW Freestyle SmartPoints 3-Blue
WW SmartPoints 5-Green
SKINNY FACTS: for 1 (2 cups) serving 264 calories, 6g fat, 1g sat. fat, 41mg chol, 20g protein, 34g carbs, 7g fiber, 792mg sodium, 12g sugar |
FACTS: for Freestyle SmartPoints 57 calories, 0g sat. fat, 7g sugar, 0g protein |

Easy And Healthy Chicken, Veggies Stir Fry: 30 Minute Dinner
Ingredients
Ingredients for Stir Fry:
- 2 cups broccoli florets cut in half, see shopping tips
- 2 cups onion diced
- 1 cup carrots diced
- 5 cups cabbage shredded
- 2 cups Chinese pea pods (snow peas) sliced in half
- 1ยพ cups cooked chicken breast diced
- cooking spray
- 1 tbsp vegetable, canola, or olive oil
- 3 tbsp water for stir frying
Ingredients for Sauce:
- โ cup plus reduced-sodium soy sauce (for gluten free, use Tamari soy sauce)
- 2 tbsp brown sugar
- 2 tbsp rice vinegar
- 3 tbsp water
- 2 cloves garlic minced
- 2 tsp ginger (from a jar), see shopping tips
- fresh ground black pepper to taste
Instructions
- First, prep all vegetables and dice the chicken. Set aside.
- In a small bowl, add all sauce ingredients and mix until well blended. Set aside.
- Coat a large nonstick wok or pan with cooking spray. Heat 1 tablespoon of oil in pan. Add broccoli, onions and carrots and water. Saute over medium-high heat for 5-7 minutes until broccoli is soft.ย Add cabbage and chicken. Saute another 3-4 minutes until soft. Turn down to medium heat, stir in pea pods and sauce mixture.ย Stir fry for about 2 minutes until all heated through. Stir constantly to blend everything.
- Store any leftovers in the fridge for a few days.
Nutrition
Serving: 2cupsCalories: 264kcalCarbohydrates: 34gProtein: 20gFat: 6gSaturated Fat: 1gCholesterol: 41mgSodium: 792mgFiber: 7gSugar: 12gBlue Smart Points: 3Green Smart Points: 5Plus Points: 7
Tried this recipe?Let me know how it was!
Yum! I really enjoyed this one. I also like the suggestion to use cabbage instead of rice. It’s a good thing I have leftovers for a few days. ๐
I’m so glad you enjoyed this with cabbage. Thanks so much for sharing Sara!
Have a nice weekend!
My best,
Nancy
Excited to give this a go tomorrow night. How many serves is the recipe for? Iโm trying out 5:2 diet so everything needs to be exact.
Nicole, this recipes makes 4 servings (each serving, 2 cups). At the end of the instructions for each of my recipes, I always include the serving size.
Best of luck on your new diet!
Nancy
I just finished eating this recipe – except for cabbage, I had all the ingredients so while it wasn’t as big a meal as a result, it was still very satisfying and delicious. Nancy, I’m so glad to see that you are still listing Points Plus in your recipes and so hope you continue to do so. I had great success on that plan but unfortunately neither Smart Points or Freestyle have worked for me and I’m 20 lbs heavier than I was at the start of 2018.
So I’m back to PP as of January 2 and know that with the help of your delicious recipes, the 20 lbs will disappear and I thank you for that help.
With very best wishes for a happy and healthy New year.
Jane
PLEASEEEEE show this recipe in grams as i need to use it for tommorow
Sorry but I don’t know how to calculate in grams. Here in the US we only use ounces and pounds. Maybe you can check on google for a site that does the conversion.
Best of luck!
Nancy
Excellent I’d say! Made this in a vegan version; would have been even better if I didn’t overcook the noodles.
Oh I’m so happy this worked vegan style. Thanks, Melissa!
My very best to you,
Nancy
Everything came together great, and sauce was tasty but thin. Next time I’ll work in a thickening agent. Definitely a repeat recipe.
Aw thank you so much, Jessica! Yes if you like a thicker sauce you can easily add a thickening agent such as flour or Xanthan gum. But if you use Xanthan gum it would only take about ยผ-ยฝ tsp. You could always a bit more , if that doesn’t make it thick enough for your liking.
Best of luck,
Nancy
This was delicious! I am new to WW and donโt understand the color points. Can you explain? I donโt see them in the app.
I’m so happy you enjoy this! The WW color points are from the old program. WW changes every 2 years. It has been a huge task for me to update my recipes for their new problem. After years of doing it, I finally gave up. I’m sorry!
Best of luck on WW, Laura. It’s a great, sound program.
Regards,
Nancy
It was yummy but I think next time I will thicken the sauce.
Glad you liked it. Thanks for letting me know. Kandy, you can easily thicken the sauce by adding a little cornstarch.
My best,
Nancy
Really good!! I did tweek it the 2nd time. Doubled the sauce and used a bit of it to marinate the chicken before cooking it in 1tb of toasted sesame oil. Incredible boost of flavor! Set that aside in 1 bowl. I also added diced red bell pepper and used sesame oil to saute all the veggies at once except the snow peas – they do need to wait until the end. Set that aside in another bowl. Used instant pot to cook brown rice in sodium-free chicken stock. Put the remaining sauce in a pan on med-low heat, slowly added cornstarch slurry, and let it thicken. Used just enough to coat the chicken in one bowl and give a little flavor to the veggies in the other bowl – I had left overs, but probably saved calories. Meal Prep = 1/2 c rice, 1 c veggies, 8oz chicken. Freezes well and tastes great!! **Don’t spend a fortune on toasted sesame oil! look up the recipe to make your own. Thank you for the great recipe, Nancy! ๐
Wow Deborah…Thank you for all of your fantastic tips! It’s so nice of you to share all the things you did to make this recipe your own.As you proved, this recipe is very flexible. I’m so glad you enjoyed it!
My very best,
Nancy