This has been my go-to lunch or dinner lately, and I don’t see it changing anytime soon. It is ridiculously delicious and filling, with 300-500 cal (depending on whether or not I use avocado) and 40 grams of protein!
- bell peppers of various colors
- sweet peppers
- zucchini (green and/or yellow)
- chicken breast or ground turkey breast
- plain greek yogurt or cottage cheese
- kikkoman less sodium stir fry sauce
- garlic, chili powder, and paprika
Cut up all your veggies! I keep a big tupperware full of them already cut up to make this really quick, because I usually only have about 20 minutes to prepare AND eat my lunch.
I also weigh out ground turkey (3oz – 100 cal, 20g protein) and freeze it in patties, and I weigh out chicken (4oz – 120 cal, 24g protein) and cut it up into bite sized pieces and separate it by weight into ziploc bags and freeze them, so they’re always ready for me. When I know I’m having this for a meal I will take the meat out of the freezer that morning.
Spray a pan with pam and cook the meat, covered, on medium heat. I break the turkey patties up into bite sized pieces. Flip them over after a minute or so.
Add the veggies to the pan once the meat is just about cooked through, add the spices (garlic, paprika, chili powder), and cover. Let it cook for about 5 minutes, stirring occasionally, and then add some stir fry sauce (you don’t need much, but of course it depends on how much you’re making. I use about a tablespoon when I’m making a single serving) stir it in and cover it again.
While all this is cooking, get out a nice big bowl and put some plain greek yogurt in it (I use 6oz – 100 cal, 18g protein) or a half cup of cottage cheese (90 cal, 16g protein) and if you are using an avocado, cut up half of one (or more, if you want!) and throw it in the bowl too.
Once the stuff in the pan is looking and smelling super right (and trust me, you’ll KNOW), dump it into the bowl and mix it all together.