Quick dinner recipe that provides at least 50g of protein

Quick Chicken Stir-Fry

Ingredients:

– 2 boneless, skinless chicken breasts (about 300g total) (50g protein)

– 2 cups mixed vegetables (such as bell peppers, broccoli, carrots, and snap peas)

– 2 tbsp soy sauce (or tamari for gluten-free)

– 1 tbsp olive oil

– 1 tsp sesame oil (optional)

– 1 garlic clove, minced

– 1 tsp ginger, grated

– Salt and pepper to taste

– 1/2 cup cooked quinoa or rice (optional, for added texture)

Instructions:

1. Prepare the chicken: Slice the chicken breasts into thin strips. Season with a little salt and pepper.

2. Cook the chicken: Heat the olive oil in a large pan or wok over medium-high heat. Add the chicken and cook for about 6-8 minutes, stirring occasionally, until cooked through and browned. Remove from the pan and set aside.

3. Cook the vegetables: In the same pan, add the sesame oil (if using) and sauté the garlic and ginger for 30 seconds. Add the mixed vegetables and cook for 4-5 minutes until tender-crisp.

4. Combine: Return the chicken to the pan with the vegetables. Add the soy sauce and stir everything together for another 1-2 minutes, until everything is well coated and heated through.

5. Serve: Serve the stir-fry on its own or over a bed of rice for added texture (optional).

Protein Breakdown:

– 2 boneless, skinless chicken breasts (300g): 50g protein

– 1/2 cup cooked rice (optional): 4-5g protein (if used)

Total protein: 50g of protein (without rice) or 55g with rice.

This stir-fry is quick, easy, and packed with protein!