150g chicken breast, chopped into bite sized pieces1 cup asparagus, trimmed and cut into pieces1/2 red pepper, sliced1/2 onion, sliced1 tbsp soy sauce1 tsp honey1 tsp sesame oil1 garlic clove, mincedSesame seeds for topping
◆ Why this works for fat loss
40 grams of protein at a very low calorie count makes this one of the most calorie efficient meals you can make. It is high volume, actually filling, and keeps you satisfied for hours which makes it ideal for meal prep when you need reliable meals that keep your calories and hunger both under control.
◆ Chef Tips
Always cook the chicken first and remove it before cooking the vegetables so nothing overcooks or goes rubbery.Keep the vegetables slightly crisp and do not cook them all the way down; the texture contrast is everything in a good stir fry.Mix your sauce before you start cooking because once everything is in the pan it moves too fast to stop and measure things.Less sauce is more here, a light coating that caramelizes slightly is so much better than drowning everything in liquid
◆ How to make it
Mix your soy sauce, honey, sesame oil, and minced garlic together in a small bowl and set it aside so your sauce is ready before you start cooking since stir fry moves fast Heat your pan or wok over medium high heat until it is very hot, add a small amount of neutral oil, then add your chopped chicken in a single layer and leave it undisturbed for about 2 minutes so it develops some color on the bottom before tossing ◆ why this works for fat loss: < 40 grams of protein at a very low calorie count makes this one of the most calorie efficient meals you can make. It is high volume, actually filling, and keeps you satisfied for hours which makes it ideal for meal prep when you need reliable meals that keep your calories and hunger both under control. Continue cooking and tossing until the chicken is fully cooked through and golden on multiple sides then remove it from the pan completely and set it aside on a plate, this stops it from overcooking while the vegetables cook > ◆ chef tips: Always cook the chicken first and remove it before cooking the vegetables so nothing overcooks or goes rubbery Keep the vegetables slightly crisp and do not cook them all the way down, the texture contrast is everything in a good stir fry Mix your sauce before you start cooking because once everything is in the pan it moves too fast to stop and measure things Less sauce is more here, a light coating that caramelizes slightly is so much better than drowning everything in liquid In the same pan add your sliced onion first and cook for about a minute, then add the red pepper and asparagus and stir fry everything on high heat for 2 to 3 minutes, tossing constantly, until the vegetables are tender but still have a good bite and some color on the edges Add the chicken back into the pan with the vegetables, pour your sauce over everything, and toss on high heat for about 60 seconds so the sauce coats every piece and becomes slightly sticky and caramelized rather than just wet and liquid Take it off the heat immediately, plate it up, and finish with a sprinkle of sesame seeds on top
