As parents, we’re always looking for quick, healthy meals that can fit into our busy weeknights. This Quick and Easy Protein and Veggie Stir-Fry is the perfect solution—ready in just 20 minutes, packed with colorful veggies and protein, and customizable to your family’s preferences. It’s simple, nutritious, and satisfying, making it an ideal dinner for hectic days!
Quick and Easy Protein and Veggie Stir-Fry
Ingredients:
- 1 lb chicken breast (or your choice of protein)
- 2 tbsp olive oil
- 1 bell pepper, sliced
- 1 cup broccoli florets
- 1 zucchini, sliced
- 1/2 cup snap peas
- 1 (8 oz) can sliced water chestnuts, drained
- 2 garlic cloves, minced
- 1 tbsp fresh ginger, minced
- 1/4 cup soy sauce (or coconut aminos as an alternative)
- 1 tbsp rice vinegar
- 1 tbsp honey or maple syrup
- 1 tsp sesame oil
- Cooked rice or noodles for serving
- Sesame seeds (optional garnish)
Method:
- Prepare the Sauce: In a small bowl, mix together the soy sauce (or coconut aminos), rice vinegar, honey, and sesame oil. Set aside.
- Cook the Protein: Heat 1 tbsp of olive oil in a skillet or wok over medium-high heat. Add your protein (chicken, tofu, or shrimp) and cook until browned and cooked through. Remove from the skillet and set aside.
- Cook the Vegetables: In the same skillet, add the remaining 1 tbsp olive oil. Sauté the garlic and ginger until fragrant (about 30 seconds). Add the bell pepper, broccoli, zucchini, and snap peas. Stir-fry for 3-5 minutes until tender-crisp.
- Add Water Chestnuts: Add the drained water chestnuts to the skillet and stir for 1-2 minutes to heat through.
- Combine: Add the cooked protein back to the skillet and pour the sauce over everything. Stir to coat and cook for another 1-2 minutes.
- Serve: Serve the stir-fry over rice or noodles and garnish with sesame seeds if desired.
Tips for Busy Parents
- Prep Ahead: If you have a little extra time on the weekend, you can chop the veggies and protein ahead of time. That way, you’ll have everything ready to go on a busy weeknight.
- Double the Recipe: This stir-fry stores well in the fridge, so consider making extra for leftovers. It’s perfect for lunch the next day or even a quick reheat on another busy evening.
- Involve the Kids: Stir-fries are a great opportunity for kids to help in the kitchen. Let them snap the snap peas, stir the sauce, or sprinkle sesame seeds on top for a fun, hands-on dinner experience.
When you’re navigating the chaos of family life, dinner doesn’t have to be complicated. This Quick and Easy Protein and Veggie Stir-Fry is a delicious, nutritious, and fast solution to your weeknight meal dilemma. It’s packed with flavor, full of veggies, and ready in no time—what more could a busy parent ask for?
Give it a try tonight, and enjoy a stress-free, satisfying dinner with your family!
