Healthy Chicken & Veggie Stir-Fry with Rice
A delightful blend of tender chicken, vibrant vegetables, and wholesome brown rice, making for a quick and satisfying meal bursting with flavor and nutrition.
Servings: 4 servings
Calories: 425kcal
Ingredients
Protein and Base
- 2 pieces chicken breasts, diced Tender, juicy pieces packed with protein.
- 1 cup brown rice Nutty in flavor and a great source of fiber.
- 2 cups water Necessary for cooking the rice.
Vegetables
- 1 cup broccoli florets Nutrient-packed and vibrant.
- 1 piece carrot, sliced Sweet and crunchy, adding texture.
- 1/2 piece red onion, chopped For a slight sweetness and color contrast.
Seasonings and Sauces
- 1 tablespoon olive oil For sautéing the chicken and veggies.
- 1 teaspoon garlic powder Adds depth to the dish.
- 1/2 teaspoon black pepper For a mild kick of heat.
- 1/2 teaspoon salt Enhances all the flavors perfectly.
- 1/2 teaspoon paprika Adds a subtle smokiness.
- 1 tablespoon soy sauce Brings umami flavor.
- 1/2 teaspoon dried oregano A fragrant herb that lightens the dish.
- 1/2 teaspoon salt For seasoning the rice.
Instructions
Cook the Rice
- Begin by rinsing the brown rice under cold water to remove excess starch.
- In a pot, bring 2 cups of water to a rapid boil.
- Once boiling, add the rice and a pinch of salt. Reduce the heat, cover, and let simmer for about 30 minutes until tender and fluffy.
Cook the Chicken
- Heat a tablespoon of olive oil in a large skillet over medium heat.
- Season the diced chicken with garlic powder, paprika, salt, and black pepper.
- Sauté for 5-7 minutes, stirring occasionally, until the chicken pieces are golden brown.
- Add soy sauce and oregano, mixing well to coat the chicken. Once fully cooked, remove from heat and set aside.
Sauté the Vegetables
- In a separate pan, heat another tablespoon of olive oil over medium heat.
- Add the sliced carrots and cook for about 3 minutes.
- Then, add the chopped red onion and broccoli florets into the pan.
- Season with salt, black pepper, and garlic powder, and continue to cook for 5 minutes until veggies are slightly caramelized but still crisp.
Combine & Stir-Fry
- Add the cooked chicken to the sautéed vegetables and toss everything together.
- Stir-fry for an additional 2 minutes to allow the flavors to meld.
Assemble & Serve
- Plate the warm brown rice and top with stir-fried chicken and veggies.
- Garnish with fresh herbs or a sprinkle of sesame seeds and serve hot.
Notes
Prepping ingredients beforehand can significantly shorten cooking time. Consider experimenting with different vegetables like bell peppers or snap peas. Using leftover grilled chicken can further reduce cooking time.