Chicken Stir Fry With Brown Rice

This Chicken Stir Fry With Brown Rice is an easy, delicious, and nutritious meal, so it’s great for weeknights that are busy or for meal planning for the next week. This stir-fry is packed with flavour, lean proteins, brown rice rich in fibre, and colourful vegetables, so it can be easily customized to suit your tastes. This balanced one-pan dish is both healthy and satisfying!

Ingredients for 4 servings:

• For the Chicken
  • Cut 2 skinless and boneless chicken breasts into thin strips
  • 1 tablespoon olive oil (or sesame seed oil)
  • 2 cloves garlic, minced
  • Ginger powder or grated fresh ginger (or 1/2 teaspoon)
  • 2 tbsp low-sodium soy sauce (or tamari for gluten-free)
  • Add 1 tbsp of hoisin sauce for extra flavour.
  • 1 tbsp rice vinegar
  • Optional: 1 tsp sesame seed oil
• Stir-Fry Vegetables:
  • 1 tablespoon olive oil (or sesame seed oil)
  • 1 thinly sliced bell pepper
  • 1 medium carrot, thinly sliced or julienned
  • 1 zucchini, sliced
  • 1 cup fresh or frozen broccoli florets
  • 1 small onion thinly sliced
  • Snap peas, snow peas, or 1 cup (optional),
• Brown Rice
  • 1 cup brown rice
  • Water or chicken broth 2 cups
  • Salt pinch
• Garnish is optional.
  • 1 tbsp sesame seeds
  • Green onions, 2 slices
  • Fresh cilantro chopped (optional).

Instructions:

1. Brown Rice Cooking Instructions
   • Bring 2 cups of chicken broth or water to a rolling boil in a medium-sized pot, then add the brown rice, and sprinkle with a little salt.
   • Reduce the heat, cover and simmer on low for 40-45 mins (or as per the instructions on the package) until the liquid has been absorbed and the rice is cooked. Fluff the rice with a fork, and then set it aside.
2. Cook the Chicken
   • Heat 1 tbsp olive oil (or sesame oil) on medium-high heat in a large wok or skillet.
   • Cook the strips of chicken for 5-6 mins, stirring every so often, until they are browned.
   • Cook for 30 seconds more, then add the grated ginger and minced garlic.
   • Add the rice vinegar and sesame seed oil, then stir in soy sauce, if you’re using it, or hoisin sauce. Allow the chicken to simmer in the sauce for a few moments until it is well-coated and flavorful.
   • Remove the chicken and place it aside.
3. How to Cook Vegetables
   • Add 1 tbsp of olive oil (or sesame) to the same pan over medium heat.
   • Add the broccoli, bell pepper, carrots, onions, and zucchini (and snap peas if you are using them). Stir-fry for 5-7 mins, or until vegetables are crisp but tender.
   • If necessary, you can add water or soya sauce to the vegetables in order to ensure that they cook evenly and avoid burning.
4. Combining the chicken and vegetables:
   • Stir to combine the chicken and vegetables. Continue to cook for 2-3 minutes more until the chicken is cooked through and the sauce is thickened.
5. Serve:
   • Divide the brown rice between 4 plates or meal preparation containers.
   • Add the stir-fry mixture of chicken and vegetables.
   • If desired, garnish with sesame seed, green onion slices, and fresh cilantro.

Tips:

• Stir fry can be easily adapted to include a variety of vegetables. Baby corn, mushrooms, bok-choy or spinach are all great options.
• Add more heat: To spice up your stir-fry or sauce, then add some chilli flakes or fresh chilli peppers sliced thinly.
• This dish can be stored in the refrigerator for up to four days, so it is perfect for meal preparation, then stir fry and rice can be frozen separately to extend storage.

Why You Will Love This Recipe

• Healthy and Balanced: This stir-fry is packed with nutrients and vitamins from the vegetables, brown rice and chicken.
• This one-pan dish is ready in under 30 minutes, so excluding the time to cook rice. It’s perfect for a weeknight meal.
• This stir-fry is adaptable and versatile because you can change the vegetables or sauce according to your tastes.
• Meal Prep: This recipe is perfect for meal prepping, so you can make it ahead of time and store it in the refrigerator for easy, reheatable meals all week long.

Enjoy this delicious and healthy Chicken Stir Fry With Brown Rice any day of the week!