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This post is all about Healthy Chicken Stir Fry with Brown Rice Recipe.
This healthy chicken stir fry is a quick and nutritious meal option that combines tender chicken, colorful vegetables and wholesome brown rice. It’s packed with flavor and can be customized with your favorite veggies.
The recipe is easy to follow and perfect for busy weeknights. You can have a delicious and balanced dinner on the table in no time.
Quick and Nutritious Chicken Stir Fry
This chicken stir fry is a delightful blend of tender chicken and vibrant vegetables, making it a perfect meal for any day of the week.
With its colorful presentation, it not only pleases the palate but also the eyes.
The combination of bell peppers, broccoli, and carrots adds a variety of textures and flavors, ensuring each bite is satisfying.
Ingredients That Shine
The key to a successful stir fry lies in the freshness of its ingredients.
Using boneless, skinless chicken breast ensures a lean protein source, while the assortment of vegetables provides essential nutrients and a burst of color.
Brown rice serves as a wholesome base, complementing the dish with its nutty flavor and chewy texture.
Preparation Made Easy
This dish is designed for simplicity, taking just about 30 minutes from start to finish.
Begin by preparing the brown rice, which can be done simultaneously with the chicken and vegetables.
The cooking process is straightforward: sauté the chicken until golden, then stir-fry the vegetables, and finally combine everything with a splash of soy sauce.
Flavorful Enhancements
To elevate the taste, incorporating garlic and ginger adds depth and warmth to the dish.
These aromatic ingredients not only enhance flavor but also bring health benefits, making the stir fry even more appealing.
A sprinkle of sesame seeds and chopped green onions on top adds a finishing touch, providing a delightful crunch and freshness.
Serving Suggestions
Presenting the stir fry over a bed of fluffy brown rice creates a visually appealing meal.
The rustic wooden table background enhances the wholesome feel, making it perfect for family dinners or casual gatherings.
This dish is not only nutritious but also versatile, allowing for customization with different vegetables or proteins based on personal preference.
Nutritional Benefits
This chicken stir fry is not just a treat for the taste buds; it’s also packed with nutrients.
With approximately 350 calories per serving, it offers a balanced mix of protein, carbohydrates, and healthy fats.
This makes it an excellent choice for those looking to maintain a healthy lifestyle without sacrificing flavor.
Quick and Nutritious Chicken Stir Fry
This stir fry features bite-sized pieces of chicken breast cooked with a variety of fresh vegetables, all served over a bed of brown rice. The dish takes about 30 minutes to prepare and serves 4 people.
Ingredients
- 1 pound boneless, skinless chicken breast, sliced into thin strips
- 2 cups mixed vegetables (bell peppers, broccoli, carrots, snap peas)
- 2 tablespoons soy sauce (low sodium recommended)
- 1 tablespoon olive oil or sesame oil
- 2 cloves garlic, minced
- 1 teaspoon ginger, minced
- 2 cups cooked brown rice
- Salt and pepper to taste
- Chopped green onions for garnish (optional)
- Sesame seeds for garnish (optional)
Instructions
- Cook the Brown Rice: Prepare brown rice according to package instructions and set aside.
- Sauté Chicken: In a large skillet or wok, heat the oil over medium-high heat. Add the sliced chicken and cook until browned and cooked through, about 5-7 minutes. Remove the chicken from the skillet and set aside.
- Stir Fry Vegetables: In the same skillet, add the minced garlic and ginger, and sauté for about 30 seconds. Add the mixed vegetables and stir-fry for 3-5 minutes until they are tender-crisp.
- Combine Ingredients: Return the cooked chicken to the skillet and pour in the soy sauce. Stir everything together and cook for an additional 2-3 minutes, allowing the flavors to meld.
- Serve: Serve the chicken stir fry over a bed of brown rice. Garnish with chopped green onions and sesame seeds if desired.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Servings: 4 servings
- Calories: 350kcal
- Fat: 10g
- Protein: 30g
- Carbohydrates: 40g
