High Protein Stir Fry

Ingredients

  • 500g turkey/chicken breast pre-chopped.
  • 1 pack of stir fry vegetables pre-prepared
  • 1 cube frozen ginger
  • Soy Sauce (use as much as you need)
  • 2 Packs Pre-Prepared Noodles
  • Cooking Spray

Serves 2 meals for 2 people, or 2 meals for one greedy person!

Method

You will need a wok or a very large frying pan to cook everything in. Woks are better because they are thinner which means they heat up much faster (saving you precious seconds), and they are also designed to hold a lot of food without everything spilling out whenever you stir it.

Place your wok or frying pan on your stovetop after spraying with cooking spray (alternatively you can use cooking oil, but remember that 1tbsp contains 120 calories). Add the cube of frozen ginger in the wok and then toss in the pre-chopped chicken. Brown off the chicken and add in the stir-fry vegetables, stirring constantly.

Add in the pre-prepared noodles and then cover everything in Soy Sauce. Stir like crazy and then leave it for a couple of minutes until everything has cooked. Serve immediately.

Calories and Macros

Everyone is different, so they will all have different calorie requirements. As we mentioned in the ingredients section, this meal can feed 2 people twice, but it could also feed one person twice depending on their calorie needs. But we’ll go with the average serving size here, which means that the entire recipe is 4 servings. Our calories and macros will reflect this. We won’t include the values for the Soy Sauce, ginger, or cooking spray because they are so low in calories it wouldn’t be worth it.

Total: (calories 406, 42.1g protein, 5.4g fat, 46.1g carbs)

  • 125g Chicken Breast (132 calories, 30g protein, 1.4g fat, 0g carbs)
  • 100g Stir Fry Veg (53 calories, 2.5g protein, 1.9g fat, 5.1g carbs)
  • 150g Straight to Wok Noodles (221 calories, 9.6g protein, 2.1g fat, 41g carbs)

Substitutions

Obviously, this meal is all about time and health, and it probably doesn’t do much justice to the proud history of Chinese cuisine. There are many ways that you could immediately upgrade it (using fresh chilies, ginger, garlic, spring onions, and properly prepared noodles would all help).