Mongolian Inspired Chicken Recipe Loaded with Nutrients and Flavor

This meal is tasty, healthy, and filling! It is one of my favorites to cook in a large batch for meal prep. It balances tender chicken thighs with fresh vegetables and a sauce that brings everything together with a sweet and tangy punch. This is a great meal if you're looking for high protein and fiber. It is also a great recipe if you are weight and health conscious.

Sunday meal prep - chicken and veggies

Ingredients

This recipe uses simple, wholesome ingredients that are packed with nutrients. It makes about 6 servings (roughly 400 calories each). Here’s what you’ll need:

Protein and Vegetables

• 2 lbs chicken thighs, sliced against the grain

• 1 inch fresh ginger, sliced

• 10 garlic cloves, minced

• ½ red bell pepper, sliced

• ½ green bell pepper, sliced

• 1 bunch green onions (white and green parts separated)

• ½ yellow onion, sliced

• ½ head broccoli, cut into florets

• 2 small carrots, peeled and sliced

  
  

Simple Chicken Marinade

• 1-2 tbsp black pepper

• 3 tbsp soy sauce (or tamari / coconut aminos for low histamine and gluten-free)

  
  

Sauce (Mix Together)

• 2 tbsp honey

• 10 tbsp hoisin sauce

• 10 tbsp Kung Pao sauce (adds chili flavor)

• 2 tbsp oyster sauce

• 1 tbsp rice vinegar

• 1 tbsp sesame oil (save a few tblp of oil for cooking)

  
  

How to Make the Stir-Fry

Marinate the Chicken

Start by tossing the sliced chicken thighs with black pepper and soy sauce. Let the chicken sit for 10 to 15 minutes while you prepare the vegetables. This simple marinade helps the chicken absorb flavor and stay juicy during cooking.

Sear the Chicken

Heat a large pan or wok over medium-high heat with a small amount of sesame oil. Add the chicken and sliced onions and cook until browned and fully cooked through. Remove the chicken and onions from the pan and set it aside. This step locks in the juices and creates a nice caramelized crust. If water starts to form at the bottom of the pan, you can save some to add to the sauce at the end or discard.

Add the Vegetables

Also on medium-high heat, add the sliced carrots, broccoli florets, and bell peppers. Stir-fry the vegetables until they are tender but still crisp. This usually takes about 5 to 6 minutes. Keeping the vegetables slightly crunchy adds texture and preserves their nutrients.

Make the Sauce

In a bowl, mix together the sauce ingredients. Taste test and adjust as desired. Then, in the same pan as the veggies, push the veggies to the side and add some sesame oil in the empty area. Add the sliced ginger, minced garlic, and the white parts of the green onions. Stir-fry briefly until fragrant, 1 to 2 minutes. Keep an eye to prevent garlic from burning. This step infuses the oil with aromatic flavors that will carry through the dish.

Bring It All Together

Pour the sauce mixture over the ginger, garlic and green onion and mix in the pan. Return the cooked chicken to the pan with the vegetables. Mix everything together. Stir-fry for another 1 to 2 minutes until the sauce thickens slightly and everything looks shiny and delicious.

Finish and Serve

Add the green onion tops for a fresh burst of flavor. Taste the stir-fry and adjust the seasoning if needed. Serve the stir-fry over rice, quinoa, cauliflower rice, or enjoy it on its own for a low-carb option.

Benefits of this Meal

This chicken stir-fry is more than just tasty. It offers several health benefits that make it a smart choice for any meal.

Chicken Thighs

Chicken thighs provide a complete protein source, which supports muscle repair and keeps you feeling full longer. They also contain important minerals like iron and zinc, plus B vitamins that help with energy metabolism. Compared to chicken breast, thighs stay juicy and flavorful even when cooked quickly in a stir-fry.

Broccoli

Broccoli is high in fiber, which aids digestion and helps regulate blood sugar levels. It also contains sulforaphane, a compound linked to reducing inflammation and supporting the body’s natural detox processes.

Bell Peppers

Bell peppers are an excellent source of vitamin C, which supports your immune system and skin health. Their bright colors also add visual appeal and a mild sweetness that balances the savory sauce.

Tips for Perfect Stir-Fry Every Time

• Slice chicken thinly and against the grain to ensure tenderness.

• Don’t overcrowd the pan; cook in batches if needed to get a good sear on the chicken.

• Prep all ingredients before cooking since stir-frying happens fast.

  
  

This recipe is flexible, so feel free to swap vegetables or add your favorite spices to make it your own.

Enjoy!!!

Extra healthy Mongolian inspired chicken