How To Make The Perfect Healthy Stir-Fry!

It's time to add some diesel to the standard stir-fry. Combine a delicious pile of protein, veggies, and carbs in this easy-to-make recipe, and give your gains some serious fuel!

I have to say, I think this stir-fry is one of my all-time favorite recipes. Besides the phenomenal taste and on-point macros, it's incredibly easy to make, quick to customize, and it never gets old. Oh, and it will fuel your gains like nothing else!

Stir-fry is a great way to get the fresh veggies, lean protein, and wholesome carbs of your choice into one muscle-building swole bowl. Customize this simple recipe to your liking, hit the store, and get ready to chow down on some seriously good stir-fry!

How to Make Perfect, Healthy Stir-fry Fit Men Cook
Watch the video - 4:49

Fire up Your Fry

When it comes to stir-fry, it's all about choice. Here, you can be the master of your own destiny—or at least of your next meal! Just follow these simple steps.

  • Choose a lean protein, such as chicken breast, flank steak, shrimp, cod, tofu, tempeh, or seitan.
  • Choose a variety of your favorite vegetables. Use at least 3 colors and about 4 cups' worth.
  • Make a homemade sauce (or purchase a light teriyaki sauce).
  • Select a complex carbohydrate to enjoy with the stir-fry, such as brown rice or quinoa. Pasta made from whole wheat, quinoa, black beans, or buckwheat works as well.

FitMenCook pro tip: To reduce the amount of olive oil required for this recipe, use a nonstick skillet and spray oil.

Sauce ingredients

Low-sodium tamari (or Bragg Liquid Aminos or low-sodium soy sauce) 3 tbsp

Ginger, freshly grated or use paste 1/2 tbsp

Rice vinegar 1 tbsp

Raw honey or brown rice syrup 1 tbsp (optional)

Orange juice 1 orange

Arrowroot starch 1-1/2 tbsp

Stir-fry Ingredients

Raw chicken breasts, cut into chunks 1.5 lbs.

Shelled edamame 1 cup

Colorful bell peppers, chopped 1 cup

Celery, chopped 1/3 cup

Cremini mushrooms, chopped 1/2 cup

Broccoli florets 1 cup

Green onion, chopped 1/3 cup

Garlic, paste or minced 1/3 tbsp

Extra-virgin olive oil 2 tbsp, divided

  1. Combine all of the sauce ingredients in a small bowl. Ensure all of the white clumps from the starch have been removed.
  2. Set a nonstick skillet or wok on medium-high heat, and add 1 tablespoon olive oil. Add the raw, chopped chicken breasts, and cook for about 5-6 minutes, until the chicken is about 80 percent cooked. (There should be no visible pink pieces.) Set the chicken aside in a bowl so you can cook the veggies.
  3. Set the same nonstick skillet or large wok on medium-high heat and add the remaining 1 tablespoon of olive oil. Add the garlic and chopped green onions, and begin to sauté for about 2 minutes. The green onions should be brown.
  4. Add the raw veggies to the skillet and begin to sear them. You want some "crunch" in the veggies when you eat the stir-fry, so be careful not to overcook them.
  5. Cook the veggies for about 7-8 minutes, then add the chicken back to the stir-fry and mix everything together.
  6. Reduce the heat to medium, and move the chicken & veggie mixture to one side of the skillet to create room for the sauce.
  7. Pour the sauce into the empty side of the skillet and allow the sauce to simmer. Once it begins to simmer, quickly mix everything together. Instant restaurant-style stir-fry!
  8. Divide into your meal-prep containers with your choice of complex carbohydrate.

Nutrition Facts
Serving size: 1 bowl (without rice or pasta)
Recipe yields: 4 servings
Amount per serving
Calories 355
Fat11 g
Carbs17 g (2 g fiber)
Protein46 g