LOW-CARB LUNCH – CHICKEN AND VEGETABLE STIR-FRY

Ingredients for 1 Serving

A balanced lunch provides important nutrients and supports a diet tailored to your individual needs. This low-carb chicken and vegetable stir-fry combines lean chicken breast with broccoli, courgette and peppers to create a protein-rich meal that is relatively low in carbohydrates.

The recipe is easy to prepare and is suitable for anyone looking to maintain a balanced diet, increase their protein intake or reduce their carbohydrate consumption.

INGREDIENTS FOR 1 SERVING

• 150 g chicken breast fillet

• 150 g broccoli

• 100 g courgette

• 50 g pepper

• 1 small garlic clove

• 1 tsp olive oil

• Salt and pepper

• Paprika powder

• A little fresh or dried herbs, to taste

• Optional: 30 g feta cheese

PREPARATION – STEP BY STEP

1. Prepare the chicken: Cut the chicken breast into small pieces and season with salt, pepper and paprika powder.

2. Fry the chicken: Heat the olive oil in a frying pan and cook the chicken pieces until golden brown on all sides.

3. Add the vegetables: Wash and chop the broccoli, courgette and pepper, then add them to the pan with the chicken.

4. Add the garlic: Finely chop the garlic clove and add it to the pan.

5. Cook until ready: Cook everything over a medium heat for approximately 8–10 minutes, until the vegetables are tender but still slightly firm and the chicken is thoroughly cooked. The exact cooking time depends on the size of the chicken pieces.

6. Season and serve: Add fresh herbs to taste and, if desired, sprinkle the crumbled feta cheese over the dish.

DRACHENSANG FITNESS TIP

This low-carb chicken and vegetable stir-fry provides high-quality protein from chicken breast, along with a variety of vitamins, minerals and fibre from the vegetables.

Thanks to its protein content, this meal can help you meet your daily protein requirements. This is particularly relevant for people who regularly engage in strength training and want to maintain or build muscle mass.

You can adjust the portion size according to your individual energy requirements. The optional feta cheese adds extra flavour, protein and fat to the dish.

NUTRITIONAL VALUES PER SERVING

Calories: approximately 400–450 kcal

Protein: approximately 45–50 g

Carbohydrates: approximately 15–20 g

Fat: approximately 15–18 g

Note: These nutritional values are approximate estimates. They may vary depending on the products used, portion sizes and whether feta cheese is added.

LOW-CARB LUNCH AND MUSCLE GROWTH – WHAT MATTERS?

Adequate protein intake supports the maintenance and growth of muscle mass, particularly when combined with regular strength training. Chicken breast is a suitable source of protein that pairs well with a variety of vegetables.

However, a low-carbohydrate diet is not essential for building muscle or losing body fat. What matters most is your overall energy intake, balanced nutrient intake and individual training goals.

During intensive training, carbohydrate-rich foods may also be beneficial for supporting energy requirements.

CONCLUSION – A PROTEIN-RICH LUNCH FOR A BALANCED DIET

This chicken and vegetable stir-fry is a simple low-carb recipe made with lean meat and fresh vegetables. It can be adapted to individual preferences and is suitable as part of a varied fitness diet.

A balanced diet does not have to be complicated – fresh ingredients, appropriate portion sizes and sufficient nutrient intake provide a good foundation.

Find more information in our Nutrition, Muscle Growth and Low-Carb Breakfast sections.