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Winter Harvest Low Fat Stir Fry

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By Melissa Turner • January 31st, 2026
Tender chicken and colorful winter vegetables in Winter Harvest Low Fat Stir Fry, glazed in a savory sauce. Save
Tender chicken and colorful winter vegetables in Winter Harvest Low Fat Stir Fry, glazed in a savory sauce. | newdietprograms.com

This vibrant dish highlights winter vegetables like kale, Brussels sprouts, and broccoli paired with lean chicken or tofu for protein. A delicate balance of flavors comes from a tangy soy and rice vinegar sauce sweetened with honey and enriched with toasted sesame oil. Stir-frying ensures crisp vegetables and tender proteins quickly cooked for a nutritious meal. Garnished with sesame seeds and spring onions, it’s a wholesome, lightly dressed entrée perfect for healthy eating and easy preparation.

There's something about the way winter vegetables catch the light in a hot pan that makes my entire kitchen feel brighter. I discovered this stir fry during a particularly gray January when I needed color on my plate more than anything else. Now it's become my go-to when I want something that feels nourishing without weighing me down.

Last winter my neighbor stopped by while I was making this and she ended up staying for dinner. She couldn't believe how something so healthy could taste so satisfying. Now she texts me every time she makes it for her family.

Ingredients

  • Chicken or tofu: Slice against the grain if using chicken for maximum tenderness. Press tofu for 15 minutes beforehand to prevent it from falling apart in the pan.
  • Broccoli and Brussels sprouts: These hearty winter vegetables stand up beautifully to high heat cooking. Cut them into similar sizes so they cook evenly.
  • Kale: Removing those tough stems is non-negotiable. Trust me I learned the hard way that nobody wants to chew through kale stems mid bite.
  • The sauce: Whisk the cornstarch thoroughly to avoid lumps. The honey balances the soy sauce while the sesame oil adds that final aromatic note.

Instructions

Mix your sauce first:
Whisk everything in a small bowl until the cornstarch completely dissolves. Having it ready means you won't scramble when the pan gets hot.
Cook the protein:
Let your skillet get properly hot over medium-high heat. Give the chicken or tofu space in the pan so it develops golden edges instead of steaming.
Add the hard vegetables:
Start with carrots broccoli and Brussels sprouts since they need the most time. Listen for that satisfying sizzle that tells you the heat is right.
Add aromatics and kale:
Throw in the garlic ginger and kale for just two minutes. The kale should wilt but still have some bounce when you bite it.
Bring it all together:
Return the protein to the pan pour in that sauce and stir constantly. Watch it transform from liquid to glossy coating right before your eyes.
Finish with garnish:
Sprinkle sesame seeds and spring onions right before serving. They add crunch and freshness that make the dish feel complete.
A steaming plate of Winter Harvest Low Fat Stir Fry, featuring crisp broccoli, carrots, and Brussels sprouts, served over brown rice. Save
A steaming plate of Winter Harvest Low Fat Stir Fry, featuring crisp broccoli, carrots, and Brussels sprouts, served over brown rice. | newdietprograms.com

This recipe taught me that healthy food doesn't have to feel like a compromise. My partner actually requests it now which feels like a personal victory.

Getting That Restaurant Texture

The secret is keeping the vegetables moving constantly once they hit the pan. I use a wok spatula with a curved edge that lets me sweep and toss everything in one motion. The vegetables should still have some crunch when you take them off the heat.

Building Your Sauce Bowl

I keep small bowls of toasted sesame seeds chopped scallions and chili flakes on the counter. Letting everyone customize their own bowl makes the meal feel interactive and fun. Plus it saves me from remembering who hates cilantro.

Make It Yours

Snow peas snap peas and sliced cabbage all work beautifully here. I've even used shredded Brussels sprouts when I was too lazy to halve them. The sauce is flexible enough to handle whatever winter vegetables your farmers market has.

  • Cut everything before you turn on the stove
  • Have your serving platter ready and waiting
  • Steam some rice while you prep for a complete meal
Healthy Winter Harvest Low Fat Stir Fry garnished with sesame seeds and green onions, ready for a light weeknight dinner. Save
Healthy Winter Harvest Low Fat Stir Fry garnished with sesame seeds and green onions, ready for a light weeknight dinner. | newdietprograms.com

This stir fry has become my answer to the what should we eat question at least once a week. Hope it finds a regular spot in your kitchen too.

Recipe FAQs

Yes, firm tofu is an excellent substitute that maintains protein content and texture with a gentle stir-fry.

Broccoli, Brussels sprouts, kale, carrots, and red bell peppers provide a good mix of flavors and textures.

Use tamari instead of soy sauce to ensure the dish remains gluten-free.

Absolutely, adding a pinch of chili flakes to the sauce will give a pleasant spicy kick.

Toasted sesame seeds and sliced spring onions add nutty notes and freshness to the dish.

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Tender chicken and colorful winter vegetables in Winter Harvest Low Fat Stir Fry, glazed in a savory sauce.
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Winter Harvest Low Fat Stir Fry

Light and healthy stir-fry featuring winter veggies, lean protein, and a flavorful sauce.

Prep 20m
Cook 15m
Total 35m
Servings 4
Difficulty Easy

Ingredients

Protein

  • 12 oz skinless chicken breast or firm tofu, sliced thinly

Vegetables

  • 1 medium carrot, julienned
  • 1 small head broccoli, cut into florets
  • 1 cup Brussels sprouts, halved
  • 1 red bell pepper, sliced
  • 1 small red onion, sliced
  • 2 cups chopped kale, stems removed
  • 2 garlic cloves, minced
  • 1 tsp fresh ginger, grated

Sauce

  • 2 tbsp low-sodium soy sauce (use tamari for gluten-free)
  • 2 tbsp rice vinegar
  • 1 tbsp honey or maple syrup
  • 1 tsp toasted sesame oil
  • 1 tbsp water
  • 1 tsp cornstarch

Garnish

  • 1 tbsp toasted sesame seeds
  • 2 spring onions, thinly sliced

Instructions

1
Prepare the Sauce: Whisk together soy sauce, rice vinegar, honey, sesame oil, water, and cornstarch in a small bowl until smooth. Set aside.
2
Cook the Protein: Heat a large nonstick skillet or wok over medium-high heat. Add chicken or tofu and stir-fry for 3–5 minutes until just cooked through. Remove and set aside.
3
Stir-Fry Base Vegetables: Add carrots, broccoli, Brussels sprouts, bell pepper, and onion to the pan. Stir-fry for 5–6 minutes until vegetables are just tender-crisp.
4
Add Aromatics and Kale: Add garlic, ginger, and kale to the pan. Stir-fry for 2 minutes until kale is wilted and fragrant.
5
Combine and Thicken: Return chicken or tofu to the pan. Pour in the prepared sauce and stir continuously for 2–3 minutes until sauce thickens and coats everything evenly.
6
Garnish and Serve: Remove from heat immediately. Sprinkle with toasted sesame seeds and spring onions. Serve hot, optionally with steamed brown rice or quinoa.
Additional Information

Equipment Needed

  • Large nonstick skillet or wok
  • Mixing bowls
  • Whisk
  • Cutting board and knife
  • Measuring spoons

Nutrition (Per Serving)

Calories 235
Protein 25g
Carbs 22g
Fat 5g

Allergy Information

  • Contains soy (from soy sauce and tofu). Contains sesame (sesame oil, sesame seeds). For gluten-free preparation, use tamari instead of soy sauce.
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Melissa Turner