Minded RootsThis Stir-Fried Chicken with Vegetables over Brown Rice recipe is a wholesome, colorful meal packed with lean protein, fiber, and a bounty of vitamins. It’s a balanced dish that combines savory flavors with the nutritional benefits of a wide range of vegetables and whole grains.
Stir-Fried Chicken with Vegetables over Brown Rice
Course: MainDifficulty: Medium4
servings20
minutes20
minutes350
kcalEnjoy this Stir-Fried Chicken with Vegetables over Brown Rice for a satisfying, nutritious meal that’s as colorful and flavorful as it is healthy.
Ingredients
- Chicken and Vegetables
1 pound chicken breast, thinly sliced
2 tablespoons olive oil
2 cups broccoli florets
1 red bell pepper, julienned
1 yellow bell pepper, julienned
1 medium zucchini, sliced into half-moons
2 garlic cloves, minced
Salt and pepper to taste
- Sauce
1/4 cup soy sauce (or tamari for gluten-free)
1 tablespoon sesame oil
1 tablespoon honey or maple syrup
1 teaspoon cornstarch mixed with 2 tablespoons water
1 tablespoon ginger, grated
1 teaspoon red pepper flakes (optional for heat)
- Brown Rice
1 cup brown rice
2 1/4 cups water or stock (chicken, vegetable, beef)
Pinch of salt
Directions
- Cook the Brown Rice: Rinse the brown rice under cold water. In a pot, bring water to a boil. Add the rice and a pinch of salt, then reduce the heat to low, cover, and simmer for about 45 minutes, or until the water is absorbed and the rice is tender. Remove from heat and let it sit, covered, for 5 minutes before fluffing with a fork.
- Prepare the Sauce: In a small bowl, whisk together the soy sauce, sesame oil, honey, cornstarch-water mixture, grated ginger, and red pepper flakes. Set aside.
- Cook the Chicken and Vegetables: Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the chicken and season with salt and pepper. Stir-fry until the chicken is cooked through and golden brown. Remove the chicken from the skillet and set aside.
- In the same skillet, add the remaining tablespoon of olive oil. Add the broccoli, bell peppers, zucchini, and garlic. Stir-fry for about 5-7 minutes, or until the vegetables are tender but still crisp.
- Return the chicken to the skillet. Pour the sauce over the chicken and vegetables, stirring to combine. Cook for another 2-3 minutes, until the sauce thickens and coats the ingredients evenly.
- Serve: Spoon the stir-fried chicken and vegetables over the cooked brown rice. Serve hot.
Notes
- Lean Protein: Chicken breast provides a high-quality source of lean protein, essential for muscle repair and growth.
- High in Fiber: Brown rice and vegetables add dietary fiber to this meal, promoting digestive health and helping to maintain a feeling of fullness.
- Rich in Vitamins and Minerals: Broccoli, bell peppers, and zucchini are loaded with vitamins C and A, potassium, and antioxidants, supporting immune health and reducing inflammation.
- Healthy Fats: Olive oil and sesame oil contribute healthy fats that are good for heart health.
- Customizable: Easily adapt this recipe to fit dietary preferences or restrictions. It can be made gluten-free by using tamari instead of soy sauce.
