Stir-fry lunches are a great way to pack in protein and vegetables. Part 8 of our what’s for (work) lunch? series features meat, fish, and vegetarian options, which you can customize to your stomach’s desire!
HONEY SESAME CHICKEN STIR-FRY
This easy chicken stir-fry combines tender chicken with fresh vegetables in a sweet and savory sauce. A pinch of red pepper flakes adds the perfect kick!
Ingredients
- 2 Tbsp. olive oil, divided
- 1 lb. boneless, skinless chicken breast, cubed
- Salt and pepper, to taste
- 1 medium broccoli, cut into florets
- ½ small yellow bell pepper, diced
- ½ small red bell pepper, diced
- ½ cup shredded carrots
- 2 tsp. minced ginger
- 2 garlic cloves, minced
- Cooked rice, for serving
- Sesame seeds, for garnish, optional
For the sauce
- 1 Tbsp. cornstarch
- 1 Tbsp. cold water
- ¼ cup low-sodium chicken broth
- 3 Tbsp. low-sodium shoyu
- ¼ cup honey
- 1 Tbsp. toasted sesame oil
- ½ tsp. crushed red pepper flakes
Instructions
In a large skillet, heat 1 Tbsp. of olive oil over medium-high heat. Once warm, add chicken. Season with salt and pepper. Cook for 3-5 minutes, or until cooked through. Remove from skillet.
Reduce heat to medium. Add remaining olive oil to skillet. Add broccoli, bell peppers, and carrots. Cook, stirring occasionally, until crisp-tender. Add ginger and garlic. Cook for an additional minute.
Add chicken back into skillet. Toss to combine.
To make the sauce, whisk together cornstarch and water. Add remaining ingredients. Whisk to combine.
Pour sauce over chicken and vegetables. Stir gently to combine. Bring to a boil, stirring occasionally, and let boil for 1 minute before removing from heat. Serve over rice. Garnish with sesame seeds, if desired. Makes 4 servings.
PINEAPPLE TOFU STIR-FRY
Sweet pineapple, crisp vegetables, and baked tofu make this plant-based meal both fresh and satisfying. The tofu needs to be marinated for at least 30 minutes, so you can prepare it ahead to save time.
Ingredients
- 2 Tbsp. low-sodium shoyu
- 2 Tbsp. pineapple juice
- 3 tsp. minced ginger, divided
- 14-oz. firm tofu, drained, pressed, and cubed
- 1 Tbsp. olive oil
- 3 garlic cloves, minced
- ¾ cup shredded carrots
- ¼ cup low-sodium vegetable broth
- ½ cup sliced water chestnuts
- ½ cup halved snow peas
- 3 green onions, sliced
- 2 cups cubed pineapple
- Cooked rice, for serving
- Sesame seeds, for garnish, optional
- Sesame oil, for drizzle, optional
For the sauce
- 1 Tbsp. cornstarch
- 1 Tbsp. cold water
- 3 Tbsp. tomato paste
- 3 Tbsp. shoyu
- 2 Tbsp. pineapple juice
- 1 Tbsp. pure maple syrup
- 1 Tbsp. rice wine vinegar
Instructions
Add shoyu, pineapple juice, 1½ tsp. of minced ginger, and tofu into a plastic zip-top bag. Mix so tofu is covered in marinade. Place in refrigerator for at least 30 minutes.
Preheat oven to 400 degrees F. Line baking sheet with parchment paper.
Place marinated tofu in a single layer on prepared baking sheet. Bake for 25-30 minutes, flipping each piece halfway through baking time.
Meanwhile, in a small bowl, whisk together cornstarch and water for the sauce. Add remaining sauce ingredients. Whisk to combine.
In a large skillet, heat olive oil over medium-high heat. Once warm, add remaining ginger and garlic. Sauté for about 1 minute or until fragrant.
Add carrots and broth. Cover and cook about 5-7 minutes. Add water chestnuts, snow peas, green onions, and pineapple chunks. Cook another 2-3 minutes.
Pour sauce into skillet. Mix well. Add baked tofu and mix again.
Serve over rice. Garnish with sesame seeds and drizzle with sesame oil, if desired. Makes 6 servings.
SALMON TERIYAKI STIR-FRY
Marinating the salmon in this homemade teriyaki sauce lets the flavor soak in. The best part about this stir-fry is that the flavors meld even more when stored in an airtight container in the refrigerator.
Ingredients
- ¼ cup low-sodium shoyu
- 2 Tbsp. water
- 2 Tbsp. light brown sugar
- 1 Tbsp. cornstarch
- 1 Tbsp. honey
- 1 Tbsp. rice vinegar
- 1 tsp. sesame oil
- 3 garlic cloves, minced
- 1 tsp. fresh ginger, grated
- 1 green onion, diced, plus more for garnish
- 1 Tbsp. toasted sesame seeds, plus more for garnish
- 1 lb. salmon, cubed
- 2 Tbsp. olive oil, divided
- 1 red bell pepper, julienned
- ¾ cup shredded carrots
- 1 cup green beans
- Cooked rice, for serving
Instructions
In a large bowl, mix shoyu, water, brown sugar, cornstarch, honey, rice vinegar, sesame oil, garlic, ginger, green onion, and sesame seeds. Stir in salmon to coat.
While salmon is marinating, heat 1 Tbsp. of oil in a large skillet over medium-high heat. Add bell pepper, carrots, and green beans. Cook until tender, about 5 minutes. Remove and set aside.
Reduce heat to medium. Add remaining oil and salmon. Save the marinade. Cook for 2-3 minutes. Flip and cook for another 2-3 minutes.
Add remaining marinade and veggies, and cook for 2-3 minutes or until salmon is flaky and opaque. Serve over rice with more sesame seeds and green onion. Makes 4 servings.
Save for meal prep
When the clock strikes 12, it’s time for a break! Check out the recipes below for some more work lunch inspiration:
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