Chicken Stir-Fry

A simple, protein-packed recovery dish

From the April 2013 issue of Runner’s World

Chicken is a good source of lean protein and the B vitamin niacin. “This dish cooks in minutes,” says contributing chef Nate Appleman, “and you can substitute minced pork or turkey for the chicken.”


2 tablespoons canola oil, divided
450g minced chicken breast
1 small onion, thinly sliced
3 garlic cloves, minced
1 tablespoon grated fresh ginger
3 cups green beans cut in half
3 cups broccoli cut into 1½-centimetre pieces
3 cups thinly sliced cabbage
1 1/4 cups thinly sliced shiitake mushrooms
3 tablespoons soy sauce
2 tablespoons hot chilli sauce
1 tablespoon rice wine vinegar or lime juice
3 spring onions (green and white parts), sliced
1 bunch coriander (about 3 cups chopped)
1pinch salt, optional
1/4 cup chopped peanuts


Heat a sauté pan over medium-high. Add one tablespoon oil, then add chicken. Cook until no longer pink. Remove from pan and set aside. In the same pan add remaining oil and onion. Cook until translucent (3 minutes). Add garlic and ginger. Cook 1 minute. Add green beans, broccoli, cabbage and mushrooms. Cook until slightly tender (5 minutes). Add soy sauce, chilli sauce and vinegar. Cook to reduce slightly (3 minutes). Return chicken to pan. Add spring onions and coriander. Turn off heat. Season with salt. Top with peanuts. Serves 4.

Kilojoules per serving: 1330
Carbs: 23g
Fibre: 7g
Protein: 33g
Fat: 13g

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