High-Protein Low-Calorie Stir-Fry with Egg, Bean Sprouts, and Carrots

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  RATINGS

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  COOK TIME

  Prep 10m • Cook 12m

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  VIEWS

  345

1. boneless skinless chicken breast, thinly sliced

   4.2 oz (120 g)

2. mung bean sprouts

   3.5 oz (100 g)

3. carrot, peeled and julienned

   ½ medium (about 2.5 oz / 70 g)

4. baby bok choy or spinach, roughly chopped

   2 cups (packed, ~2 oz / 60 g)

5. large egg

   2

6. low-sodium soy sauce

   1 tbsp

   Can’t find it? Try this one.

7. black pepper, freshly ground

   ¼ tsp

8. neutral oil (like canola or avocado)

   1 tsp + ½ tsp

9. kosher salt

   ⅛ tsp (for veggies only)

1. Step 1:

   Place eggs in a small saucepan, cover with cold water, bring to a gentle boil, then reduce heat and simmer for 6 minutes. Drain and cool in ice water for 2 minutes. Peel and halve.

   

2. Step 2:

   Rinse bok choy or spinach well under cold water. No need to soak—just shake off excess water.

   

3. Step 3:

   Rinse bean sprouts in a colander under cool running water for 15 seconds. Drain thoroughly.

   

4. Step 4:

   In a small bowl, toss chicken with soy sauce and black pepper. Let sit 5–10 minutes while you prep other ingredients.

   

5. Step 5:

   Heat 1 tsp oil in a nonstick skillet over medium-high heat. Add chicken in a single layer and cook 3–4 minutes, stirring once or twice, until no pink remains. Transfer to a clean plate.

   

6. Step 6:

   Bring 2 cups water to a boil in a small pot. Add greens and cook 60–90 seconds until bright green and just tender. Drain and set aside.

   

7. Step 7:

   Wipe the skillet clean. Heat remaining ½ tsp oil over medium heat. Add carrots and cook 2 minutes, stirring. Add bean sprouts and ⅛ tsp salt. Cook 1 more minute—sprouts should be crisp-tender, not mushy.

   

8. Step 8:

   Return chicken to skillet with vegetables. Stir gently to warm through, about 30 seconds. Divide between two bowls. Top each with half an egg and blanched greens.

   

1. Slice chicken against the grain for extra tenderness.

2. Cook eggs 6 minutes then shock in ice water for perfect soft-boiled yolks.

3. Stir-fry veggies quickly at the end to keep them crisp and bright.

4. Marinate chicken first for better flavor and no gamey taste.

5. Use low heat and little oil for a healthy, non-stick stir-fry.

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