Simple and Nutritious Recipes for Teens: Veggie Power Stir Fry

Balanced, colorful, and packed with flavor, the Veggie Power Stir Fry is the ultimate fast meal for busy teens. It is a smart mix of protein, carbohydrates, and vegetables that fuels the brain, supports the body, and keeps energy levels steady – without sacrificing taste.

Part of our Simple and Nutritious Recipes for Teens series, this stir fry is perfect for building kitchen confidence while teaching teens how to prep a meal that is satisfying and good for them.

Why This Stir Fry Works

• Fuel Your Body Right: The combination of carbohydrates from the noodles and natural sugars from the vegetables provides a steady, long-lasting source of energy. This helps teens stay energized and focused throughout their busy school day, sports practice, or any other activity demanding both brainpower and muscle strength.
• Vegetables for the Win: Vegetables are loaded with vitamins like A, C, K, and various B vitamins, plus minerals such as potassium, iron, and calcium. These tiny but mighty helpers keep your skin and eyes healthy, supercharge your immune system, speed up healing, maintain healthy blood pressure, and even contribute to sharp brain function and strong bones.
• Digestive Dream Team: Packed with dietary fiber, the colorful vegetable mix supports a healthy digestive system by promoting regular bowel movements and preventing discomfort. Fiber also helps keep your teen feeling full longer, reducing unnecessary snacking and supporting overall gut health.
• One-Skillet Simplicity: This recipe keeps things easy with minimal cleanup and maximum flavor, making it perfect for teens who want a tasty, nutritious meal without spending hours in the kitchen. Plus, cooking with one skillet helps build confidence in the kitchen and encourages independence.

Download the FREE printable Veggie Power Stir Fry recipe above – designed for teens to follow on their own! It is easy to print and keep handy in the kitchen, empowering your teen to confidently whip up this nutritious meal anytime.

What You Will Need

Short on time but need something hearty? This recipe delivers a full plate of protein, complex carbohydrates, and fiber-packed vegetables – all in one skillet. Here is what your teen will need to whip up this power-packed meal:

Ingredients:

• 1lb ground chicken, ground turkey, or ground beef
• 12-16 oz stir fry rice noodles
• 2 tbsp sesame oil (divided)
• 14 oz frozen stir fry veggie mix

For the Teriyaki Sauce:

• ½ cup reduced-sodium soy sauce or liquid amino acids
• ½ cup maple syrup
• 1-inch rated ginger
• 1-2 grated garlic cloves

Instructions:

1. Heat 1 tbsp of sesame oil in a large skillet over medium heat. Add the chicken to the pan and cook until it is cooked through. Remove the cooked chicken from the skillet and set aside.
2. Prepare the noodles according to the package directions.
3. While the noodles are cooking, add 1 tbsp of sesame oil to the same skillet over medium heat.
4. Stir in vegetables and cover the skillet. Reduce the heat to medium-low and cook for about 6-8 minutes or until soft.
5. In a separate bowl, stir together the teriyaki sauce ingredients.
6. Remove the lid and add the noodles, chicken and sauce to the skillet. Stir well to coat all ingredients.
7. Top with optional chopped peanuts or sesame seeds and enjoy.

For the complete serving size details and full nutritional breakdown, download the FREE printable!

Next up in the Simple and Nutritious Recipes for Teens series:
Simple and Nutritious Recipes for Teens: Leveled-Up Tater Tot Casserole
Simple and Nutritious Recipe for Teens: The Fit Fizz Protein Soda
Simple and Nutritious Recipes for Teens: No-Bake Protein Cookie Dough