Chicken and Vegetable Stir-Fry with Tamari and Ginger

Why This Works for Intermittent Fasting

Stir-frying is one of the most efficient ways to get a high-protein, low-carbohydrate meal onto the table in under 30 minutes — exactly what you need when breaking a fast. The chicken delivers complete protein to start muscle repair and satiety signalling, while the tamari and ginger add flavour without sugar or starch. The non-starchy vegetables keep the carbohydrate count low while providing volume and nutrients, making this an ideal meal for a short eating window or a first meal after a 16–20 hour fast.

Ingredients

• 400g chicken breast or thigh, sliced thin
• 2 tbsp tamari (gluten-free soy sauce)
• 1 tbsp coconut oil or ghee
• 1 tsp sesame oil (for finishing)
• 1 tbsp fresh ginger, grated or finely minced
• 3 garlic cloves, minced
• 1 medium courgette (zucchini), sliced into half-moons
• 1 red bell pepper, thinly sliced
• 100g broccoli florets
• 80g mushrooms, sliced
• 2 spring onions, sliced (for garnish)
• ¼ tsp chilli flakes (optional)
• Sea salt and black pepper to taste
• 1 tsp sesame seeds (optional garnish)

Instructions

1. Slice the chicken breast or thigh into thin strips, roughly 1 cm wide. Season lightly with sea salt and black pepper.
2. Heat the coconut oil or ghee in a large wok or wide frying pan over high heat until shimmering. A hot pan is the key to getting good colour without steaming the chicken.
3. Add the chicken in a single layer and leave it undisturbed for 2 minutes to get a light sear. Toss and cook for another 3–4 minutes until the chicken is cooked through and golden in places. Remove to a plate and set aside.
4. Return the pan to high heat. Add the ginger and garlic and stir for 30 seconds until fragrant — watch carefully as garlic burns quickly at this heat.
5. Add the broccoli and mushrooms first (they take longer), stir-frying for 2 minutes. Then add the courgette and bell pepper and cook for another 2 minutes. The vegetables should be bright and tender-crisp, not soft.
6. Return the chicken to the pan. Pour the tamari over everything and toss to coat. Add the chilli flakes if using.
7. Remove from heat. Drizzle with sesame oil, toss once more, and serve immediately topped with spring onions and sesame seeds.

Nutrition Per Serving

Fasting Compatibility

Best for: 16:8, 18:6, 20:4, OMAD (as a lighter component).

This stir-fry is designed for the first meal after a 16+ hour fast. The high protein content (46g per serving) activates mTOR signalling — essential for muscle repair after a fasting period — while keeping carbohydrates low enough to avoid re-spiking insulin sharply. It digests well after a fast because the portions of non-starchy vegetables are moderate and the cooking process breaks down fibre somewhat, reducing any digestive discomfort that can come from eating large volumes of raw vegetables immediately after fasting.

Related Recipes

• Salmon and avocado salad
• Lemon herb grilled chicken
• Steak salad with rocket, parmesan, and olive oil

This recipe is for informational purposes only and is not medical advice.