A back-pocket dinner for busy or low-energy nights
This is one of those meals that earns its keep. It’s quick, adaptable, and doesn’t rely on fancy sauces or perfect timing. When you want dinner done and dusted without resorting to toast or takeaway, this one has your back.
Juicy chicken, plenty of vegetables, and a generous hit of garlic all cooked in one pan. It’s savoury, satisfying, and the sort of meal that makes you feel like you’ve eaten properly, even if the day’s been a bit chaotic.
It’s also endlessly flexible, which is exactly what makes it so useful.
Why this meal works
This stir-fry keeps things simple and supportive:
- Chicken provides quality protein to support muscle and recovery
- Garlic adds flavour and everyday wellness support
- A generous amount of vegetables brings fibre and balance
- Quick cooking keeps everything fresh and avoids heaviness
It’s the kind of dinner that leaves you feeling steady rather than stuffed — always a good outcome.
Nutritional highlights (the no-fuss version)
- ✔ Protein to support muscle maintenance
- ✔ Fibre-rich vegetables for digestion and fullness
- ✔ Naturally lower in saturated fat
- ✔ A flexible, balanced plate that works any night of the week
Ingredients (single serve)
- 1 small chicken thigh or breast, sliced (thigh without skin for best flavour)
- 2 cups mixed vegetables (broccoli, capsicum, snow peas, zucchini, carrots)
- 1–2 cloves garlic, finely sliced or crushed
- 1–2 teaspoons olive oil
- Soy sauce or tamari, to taste
- Pepper or chilli flakes (optional)
To serve (optional):
- ½ cup cooked brown rice
- Or cauliflower rice / extra vegetables for a lower-carb option
How to make it
- Prepare everything first
Slice the chicken and vegetables so they’re ready to go — stir-fries move quickly. - Cook the chicken
Heat a pan or wok over medium–high heat with half the olive oil.
Add the chicken and cook for 3–4 minutes until just cooked through. Remove and set aside. - Cook the vegetables
Add the remaining oil to the pan.
Add the garlic and cook briefly until fragrant.
Add the vegetables and stir-fry until just tender but still bright. - Bring it together
Return the chicken to the pan.
Add a splash of soy sauce or tamari and toss everything together for another minute. - Serve
Spoon over rice if using, or enjoy as is with plenty of vegetables.
Easy swaps & variations
- No chicken?
Turkey strips, lean beef, or firm tofu all work well. - Extra flavour:
A squeeze of lime or a drizzle of sesame oil at the end lifts things nicely. - Veg swaps:
Fresh or frozen vegetables both work — use what you’ve got. - Heat:
Add chilli, sambal oelek, or fresh ginger if you’re in the mood.
Storage & reheating tips
- Leftovers:
Store in an airtight container in the fridge for up to 2 days. - Reheating:
Reheat gently in the microwave or pan with a splash of water. - Plan4One tip:
Keep pre-cut frozen vegetables on hand — they make nights like this even easier.
A weeknight workhorse worth keeping
This is the sort of recipe you don’t think about much — and that’s exactly the point. It’s reliable, forgiving, and easy to adjust depending on what’s in your fridge or how much energy you’ve got.
If you try it, you’ll probably find yourself making it again without needing to look at the recipe — which is usually the sign a dinner’s earned a permanent place in rotation.
