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Healthy Chicken And Rice Stir Fry Recipe

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Easy Chicken Stir Fry Recipe The Rebel Chick
Easy Chicken Stir Fry Recipe The Rebel Chick from therebelchick.com

Description

This healthy chicken and rice stir fry recipe is an easy and delicious way to get your daily dose of protein and fiber. This dish is perfect for a quick and healthy meal that can be prepared in less than 30 minutes. It is packed with fresh vegetables, lean chicken breast, and brown rice, making it a nutritious option for any mealtime.

Prep Time

The prep time for this dish is minimal, taking around 15 minutes to chop the vegetables and cook the rice.

Cook Time

The cook time for this healthy chicken and rice stir fry recipe is approximately 15 minutes.

Ingredients

  • 1 lb boneless, skinless chicken breast, sliced into bite-sized pieces
  • 2 cups cooked brown rice
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 small zucchini, sliced
  • 1 small yellow squash, sliced
  • 1/2 onion, sliced
  • 2 cloves garlic, minced
  • 1/4 cup soy sauce
  • 1 tablespoon honey
  • 1 tablespoon cornstarch
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Equipment

  • Wok or large skillet
  • Cooking spoon or spatula
  • Measuring cups and spoons
  • Cutting board and knife

Method

  1. Heat a wok or large skillet over medium-high heat.
  2. Add olive oil and minced garlic, and cook until fragrant.
  3. Add chicken and cook until browned on all sides, about 5 minutes.
  4. Remove chicken from pan and set aside.
  5. Add sliced bell peppers, zucchini, squash, and onion to the same pan and cook for 5-7 minutes until vegetables are tender-crisp.
  6. In a small bowl, whisk together soy sauce, honey, and cornstarch until smooth.
  7. Add the cooked chicken back to the pan with the vegetables.
  8. Pour the soy sauce mixture over the chicken and vegetables and stir well to combine.
  9. Reduce heat to low and let simmer for 2-3 minutes until the sauce thickens and coats the chicken and vegetables.
  10. Serve the stir fry over cooked brown rice and enjoy!

Notes

This healthy chicken and rice stir fry recipe can be easily customized to your liking. You can add or substitute any vegetables you prefer, such as broccoli, carrots, or snap peas. You can also adjust the sweetness and saltiness of the sauce to your taste.

Nutrition Info

This healthy chicken and rice stir fry recipe makes 4 servings. Each serving contains approximately:
  • Calories: 320
  • Protein: 29g
  • Carbohydrates: 34g
  • Fiber: 4g
  • Fat: 7g
  • Sodium: 920mg

Recipe Tips

To save time, you can cook the brown rice in advance and store it in the refrigerator until ready to use. You can also slice the vegetables ahead of time and store them in an airtight container in the refrigerator. This will make the prep time even quicker. When cooking the chicken, make sure it is cooked through before adding the vegetables back to the pan. This will ensure that the vegetables don't overcook and become mushy. Finally, when whisking together the soy sauce mixture, make sure to whisk until smooth to prevent any lumps or clumps in the sauce.

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