Chicken & Vegetable Stir-Fry with Buckwheat

A 25-minute dinner with 36 g of protein and 480 kcal — chicken thigh, broccoli, and snap peas stir-fried with ginger, garlic, and soy over buckwheat — combining complete protein, sulforaphane from broccoli, and the unique amino-acid profile of buckwheat in one wok.

Ingredients (1 serving)

• Chicken thigh, skinless — 150 g
• Broccoli florets — 100 g
• Snap peas — 80 g
• Buckwheat, cooked — 130 g
• Ginger, garlic, soy sauce — 1 tbsp combined
• Sesame oil — 1 tsp

Macros per serving

• Calories: 480 kcal
• Protein: 36 g
• Fat: 13 g
• Carbs: 50 g
• Fiber: 7 g

Key micronutrients

• Sulforaphane: from broccoli (concentration varies with cooking method; light steaming or quick stir-fry preserves more than boiling)
• Magnesium: ~90 mg (from buckwheat and broccoli)
• Zinc: ~3.5 mg (from chicken thigh)
• Vitamin C: ~100 mg (from broccoli and snap peas)

Why it earns a spot in the rotation

• Sulforaphane source. Broccoli is the most concentrated food source of sulforaphane — a glucosinolate studied for its effects on cell-stress pathways. Quick stir-frying (under 5 minutes) preserves more than extended heat.
• Buckwheat vs. rice. Buckwheat provides a complete amino-acid profile including lysine — unusual for a grain — and has a lower glycaemic index than white rice, making it a useful swap in this rotation.
• Protein density. 36 g in 480 kcal is a strong protein-to-calorie ratio for a dinner with a grain base.
• Meal-prep friendly. Cook the buckwheat in advance; the stir-fry takes 10 minutes once components are prepped.

Related protocols

• Turkey-Stuffed Bell Peppers with Tomato Sauce
• Chicken Thigh Traybake with Broccoli & Chickpeas
• Turkey, Hummus & Veggie Wrap

Sources

• MedlinePlus — Vitamin C
• MedlinePlus

AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.