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2 servings Dinner Asian-inspired

Air Fryer Chicken with Zucchini-Carrot Stir Fry

Air fried chicken breast with stir fried zucchini and carrot over rice. Weighed in grams and macro'd out for logging, with rice tracked separately.

Air Fryer Chicken with Zucchini-Carrot Stir Fry

Ingredients

Protein

  • 578 g chicken breast, raw, trimmed
  • 11 g olive oil
  • Garlic powder, smoked paprika, salt, black pepper, to taste (not measured)

Stir fry

  • 304 g zucchini, sliced into half-moons
  • 80 g carrots, sliced thin on a diagonal
  • 2 garlic cloves, minced
  • 11 g canola oil
  • 22 g soy sauce (1.5 tbsp)
  • 4.5 g sesame oil (1 tsp)
  • 7 g honey (1 tsp)
  • Sesame seeds, to taste (optional garnish)

Instructions

  1. Pat chicken dry. Rub with olive oil, season generously with garlic powder, smoked paprika, salt, and black pepper to taste.
  2. Air fry at 400°F for 10-12 minutes, flipping halfway, until internal temp hits 165°F. Rest 5 min before slicing.
  3. While the chicken cooks, start rice if you're serving it. 202g dry fills two portions. It is not counted in the macros above, so weigh and log it on its own.
  4. Slice zucchini and carrots.
  5. Whisk soy sauce, sesame oil, and honey together for the sauce.
  6. Heat canola oil in a pan over medium-high heat. Add carrots first, stir fry 3-4 min.
  7. Add zucchini and minced garlic, stir fry 3-4 min until just tender.
  8. Pour sauce over vegetables, toss, cook 1 more minute until glossy. Personally, I put the chicken in the stir fry pan to help mix with the sauce and veggies.
  9. Slice chicken, plate with the stir fry, and add rice alongside if using. Garnish with sesame seeds.

Nutrition

Per serving — 1/2 of batch, chicken and stir fry only.

528 calories Calories
68.1 g Protein
13.2 g Carbs
21.3 g Fat

What's on my plate

Weigh the whole batch once after cooking, then weigh what you actually serve yourself. The macros below are scaled to your portion, not to a nominal serving.

Chicken & stir fry raw 1023.5 g · 1056 kcal batch
Enter both weights to see your macros.
Rice raw 202 g · 737 kcal batch
Enter both weights to see your macros.
Plate total —

Cooked batch weights are remembered in this browser. Cooking changes weight but not calories, so the batch numbers below stay fixed no matter how much water cooks off or gets absorbed.

Batch reference numbers
ComponentRawCookedkcalProteinCarbsFat
Chicken & stir fry 1023.5 g — 1056 136.3 g 26.3 g 42.6 g
Rice 202 g 565 g 737 14.3 g 161.6 g 1.3 g

Notes

  • The nutrition panel is chicken and stir fry only. Whole batch: 1056 kcal, 136.3 g protein, 26.3 g carbs, 42.6 g fat. Halve it for one serving.
  • For reference, one serving plus half the rice comes to roughly 897 kcal, 75.3 g protein, 94 g carbs, 22 g fat.

Rice, logged separately

I cook 202g dry, which yields roughly 565g cooked. Cooking only adds water, so the calories and macros are identical either way - all that changes is the weight you divide them by. Weigh what lands on your plate and use the row that matches how you measured it.

Amount kcal Protein Carbs Fat
100g dry 365 7.1 g 80 g 0.6 g
100g cooked 130 2.5 g 28.6 g 0.2 g
150g cooked 196 3.8 g 42.9 g 0.3 g
200g cooked 261 5.1 g 57.2 g 0.5 g
202g dry / ~565g cooked (full batch) 737 14.3 g 161.6 g 1.3 g

Calibrate this once. The cooked column assumes a 2.8x yield, which is typical for white rice but shifts with your water ratio and cooker. To make it exact, weigh the full cooked batch one time, then divide 737 by that weight and multiply by 100 - that is your own per-100g-cooked calorie figure. Do the same with 14.3, 161.6, and 1.3 for the macros.

  • Chicken is measured raw. Cooked-weight logging needs a lower gram figure (raw-to-cooked shrinkage is typically ~25%). Log by the raw weight used here, or weigh the cooked portion separately if you prefer.
  • Seasoning (garlic powder, paprika, salt, pepper) and the optional sesame seed garnish are excluded from the macro count. Negligible on calories, protein, and fat, but worth noting if you track sodium closely.
  • Sodium is deliberately not listed: the soy sauce is weighed but the added salt is not, so any figure would be a guess.

Import to Cronometer

This page carries schema.org Recipe data, so Cronometer can pull it in directly. In Cronometer go to Foods → Recipes → Import Recipe from URL and paste:

https://simmonsbrian.com/recipes/chicken-zucchini-carrot-stir-fry/

Cronometer matches each ingredient to its own food database and works the nutrition out from that, so review the matches before saving — the numbers on this page are not the ones it imports. Unmeasured seasonings get flagged; delete them.

Weigh the cooked batch once and put it in the Cooked g column of the recipe's ## Components table, and a per-gram import copy is generated at https://simmonsbrian.com/recipes/chicken-zucchini-carrot-stir-fry/cronometer/ for logging by weight.