⏱ 45 min total

Balsamic Chicken and Veggie Stir Fry

Name: Balsamic Chicken and Veggie Stir Fry
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 1 serving
Ingredients: ¼ cup White rice; ½ tbsp Canola oil; 4 oz Chicken breast; ¼ tsp Crushed red pepper flakes; ¼ dash Black pepper; ½ medium Red bell pepper; ½ cloves, minced Garlic; ¼ tbsp Ginger root; ½ medium Scallions; 1 tbsp Balsamic vinegar; ¼ tsp packed Brown sugar; ¼ tsp Cornstarch; 1 tbsp Water

Per 1 serving · 269 g · 13 ingredients

Calories

413

21%
of a 2,000 cal day

Protein
30g
30% of calories
Carbs
47g
46% of calories
Fat
11g
24% of calories

Portion

✓ Protein-dense
✓ Low sodium

At a glance

One serving of Balsamic Chicken and Veggie Stir Fry (269 g) has 413 calories, with 30 g of protein, 47 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (46% of calories). It is high in protein (60% DV), Vitamin C (87% DV) and Vitamin E (22% DV). Keep an eye on cholesterol, which provides 28% of the daily value.

Per 100 g

153cal

medium energy density

Protein per 100 cal

7.2g

Net carbs

45g

carbs minus fiber

Fiber

2.1g

6.3 g sugar

High in

20%+ of the daily value

Protein60%
Vitamin C87%
Vitamin E22%
Thiamine34%
Riboflavin (B2)21%
Niacin84%

Good source of

10–19% of the daily value

Vitamin A12%
Vitamin K16%
Vitamin B1210%
Choline18%
Potassium13%
Magnesium13%

Watch

20%+ of the daily value

Cholesterol28%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 30 min

1
Cook the rice according to package directions.
2
Heat the vegetable oil in a large nonstick skillet over medium-high heat. Add the chicken strips in one layer and season with crushed red pepper flakes, salt, and black pepper. Cook until lightly browned, about 4 minutes.
3
Flip the chicken, then add the red bell peppers, minced garlic, ginger, and the white parts of the scallions. Cook, stirring, for 2 minutes.
4
Combine balsamic vinegar and brown sugar, then add to the skillet. Cook until the vinegar reduces slightly, about 2 minutes.
5
Mix cornstarch with water and add to the skillet. Cook until the sauce thickens, about 1 minute.
6
Serve the chicken and vegetables over the cooked rice, garnishing with the sliced green parts of the scallions.

Vitamins & minerals

Amounts for 1 serving (269 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	105 μg	12%
Vitamin C	78 mg	87%
Vitamin D	0 μg	0%
Vitamin E	3 mg	22%
Vitamin K	19 μg	16%
Thiamine	0.4 mg	34%
Riboflavin (B2)	0.3 mg	21%
Niacin	13 mg	84%
Vitamin B6	1 mg	91%
Folate (B9)	149 μg	37%
Vitamin B12	0.2 μg	10%
Pantothenic acid	2 mg	47%
Choline	100 mg	18%

Minerals

Nutrient	Amount	% Daily Value
Calcium	36 mg	4%
Iron	3 mg	36%
Potassium	610 mg	13%
Magnesium	55 mg	13%
Phosphorus	319 mg	46%
Zinc	2 mg	14%
Copper	0.2 mg	18%
Manganese	1 mg	27%
Selenium	33 μg	60%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	12 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	1,011 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	3 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	6 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	8 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.2 g	—
Total omega 6	1 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 413 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

78min
Walking (3.5 mph)
50min
Cycling (moderate)
34min
Running (6 mph)
58min
Swimming laps

Common questions

How many calories are in Balsamic Chicken and Veggie Stir Fry?

One serving of Balsamic Chicken and Veggie Stir Fry (1 serving) has 413 calories, which works out to 153 calories per 100 g. That is about 21% of a 2,000-calorie day.

Is Balsamic Chicken and Veggie Stir Fry high in protein?

Yes. It has 30 g of protein per serving, and 30% of its calories come from protein (7.2 g of protein per 100 calories).

Is Balsamic Chicken and Veggie Stir Fry keto-friendly?

It is hard to fit into a strict keto diet. One serving has 45 g of net carbs and 46% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Balsamic Chicken and Veggie Stir Fry?

61 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Balsamic Chicken and Veggie Stir Fry?

6.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (269 g)

Calories413

% Daily Value*

Total fat 11g	14%
Saturated fat 1.2g	6%
Trans fat 0.1g
Cholesterol 83mg	28%
Sodium 61mg	3%
Total carbohydrate 47g	17%
Dietary fiber 2.1g	7%
Total sugars 6.3g
Protein 30g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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