Of which 7.9 g sugars and 2 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Lean protein (poultry) · Vitamin B6 (poultry) · Vitamin C (broccoli)
Allergens soy, sesame
Chicken and vegetable wok stir-fry
High heat, crunchy vegetables, soy sauce at the end.
Ingredients
- 400 g (14 oz) chicken breast — cut into strips
- 150 g (5½ oz) broccoli
- 1 carrot (100 g / 3½ oz) — cut into sticks
- 1 red bell pepper (75 g / 2¾ oz) — cut into strips
- 1 yellow bell pepper (75 g / 2¾ oz) — cut into strips
- 1 zucchini (100 g / 3½ oz) — cut into half-moons
- 1 onion (80 g / 2¾ oz) — cut into wedges
- 1 bok choy (100 g / 3½ oz)
- 3 cloves garlic (9 g) — chopped
- 1 tsp fresh ginger (2 g) — grated
- 20 g (¾ oz) gluten-free soy sauce
- 1 tsp sesame oil (5 g)
- 1 tbsp toasted sesame seeds (10 g)
- 1 tbsp oil for sautéing (10 g)
Method
- Cut everything before you start: the chicken into thin strips and the vegetables into similar-size pieces — a wok waits for no one.
- Get the oil very hot in the wok over high heat, stir-fry the chicken until golden on the outside and set aside.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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