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High-Protein Chicken Breast in Black Pepper Sauce — 275 kcal, 28g Protein

Quick answer

One serving of Chicken Breast in Black Pepper Sauce has 28 g of protein and 275 kcal — a protein-to-calorie ratio of 0.100 g/kcal, which is exceptionally high-protein. This recipe makes 4 servings total. It's also on the lighter, more filling side for its calorie count.

Protein / serving28 g
Calories / serving275 kcal
Protein ratio10.0%
Prep time22 min
Servings4
Chicken Breast in Black Pepper Sauce

Adapted from omnivorescookbook.com

Ingredients (1 serving)

  • Chicken Marinade
  • Chicken breast113 g
  • light soy sauce14 g
  • Shaoxing wine11 g
  • cornstarch3.8 g
  • Black Pepper Sauce
  • chicken broth30 g
  • dark soy sauce3.0 g
  • sugar4.7 g
  • black pepper0.5 tsp
  • salt0.2 g
  • Stir-Fry
  • peanut oil7.5 g
  • ginger1.5 g
  • Garlic1.5 g
  • white onion19 g
  • bell pepper60 g
Protein28 g
Carbs16 g
Fat9 g
Calories275

Instructions

  1. Chicken Marinade Slice chicken against the grain into 5 mm thick pieces.
  2. Chicken Marinade Mix chicken with light soy sauce, Shaoxing wine, and cornstarch.
  3. Chicken Marinade Marinate 10-15 minutes.
  4. Chicken Marinade Mince the ginger and garlic.
  5. Chicken Marinade Chop half a white onion and 2 bell peppers into bite-size pieces.
  6. Black Pepper Sauce Combine broth, light soy sauce, Shaoxing wine, and dark soy sauce in a bowl.
  7. Black Pepper Sauce Add cornstarch, sugar, coarse black pepper, salt; stir smooth. Tip: The pepper should be coarse, not fine — it is the flavour backbone.
  8. Stir-Fry Heat the oil in a large skillet over medium-high.
  9. Stir-Fry Spread chicken in a single layer; sear 1 minute until browned.
  10. Stir-Fry Flip; cook 30-60 seconds until browned but still pink inside.
  11. Stir-Fry Transfer chicken to a plate.
  12. Stir-Fry Add the remaining oil to skillet.
  13. Stir-Fry Add ginger and garlic; stir until fragrant.
  14. Stir-Fry Add onion and peppers; stir-fry 20 seconds. Tip: Peppers stay crunchy — that is the texture contrast.
  15. Stir-Fry Re-stir sauce; pour in; cook a few seconds until coating thickness.
  16. Stir-Fry Return chicken; toss a few times to coat.
  17. Stir-Fry Turn off heat; transfer to plate immediately to stop cooking.
  18. Stir-Fry Serve hot over steamed rice.
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Frequently asked questions

How much protein is in Chicken Breast in Black Pepper Sauce?+
One serving has 28 g of protein and 275 kcal, for a protein-to-calorie ratio of 0.100 g of protein per kcal. The full recipe (4 servings) has 110 g of protein total.
Is Chicken Breast in Black Pepper Sauce a high-protein recipe?+
Yes — its protein-to-calorie ratio of 0.100 g/kcal is exceptionally high-protein. TunedCook's own app treats 0.06 g/kcal as the bar for "high protein," and this recipe clears that bar.
How many calories are in one serving of Chicken Breast in Black Pepper Sauce?+
One serving is 275 kcal. The recipe makes 4 servings, for 1099 kcal in the full batch.
How filling is Chicken Breast in Black Pepper Sauce?+
By TunedCook's Fullness Score (based on protein share, fiber, and energy density), this recipe reads as fairly filling relative to its calories.
Where does the Chicken Breast in Black Pepper Sauce recipe come from?+
This recipe is adapted from omnivorescookbook.com, with macros (protein/calories/carbs/fat) recalculated by TunedCook from the actual ingredient quantities.