Chicken Stir-Fry with Brown Rice
A quick and healthy weeknight dinner! Tender chicken and crisp vegetables are tossed in a savory soy-ginger sauce, all served over fluffy brown rice. Ready in under 30 minutes.
For 4 servings
Cook the brown rice.
In a medium saucepan, combine 1 cup of brown rice with 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for about 30-35 minutes, or until the water is absorbed and rice is tender.
TIPLet the rice stand, covered, for 5 minutes off the heat before fluffing with a fork. This makes it fluffier.Prepare the sauce and ingredients.
- While the rice cooks, whisk together the soy sauce, sesame oil, cornstarch, and 2 tablespoons of water in a small bowl.
- Cut the chicken into 1-inch pieces and season with black pepper.
- Chop the broccoli into bite-sized florets and slice the bell peppers.
- Mince the garlic and grate the ginger.
Cook the chicken.
Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Add the chicken pieces in a single layer and cook for 5-7 minutes, turning occasionally, until golden brown and cooked through to 165°F (74°C). Remove the chicken from the skillet and set aside.
Stir-fry the vegetables.
- Add the remaining 1 tablespoon of oil to the same skillet.
- Add the broccoli and bell peppers. Stir-fry for 3-4 minutes until they are crisp-tender.
- Add the minced garlic and grated ginger, and cook for another 30 seconds until fragrant.
TIPDon't overcook the vegetables; they should still have a slight crunch for the best texture.Combine and finish the stir-fry.
- Return the cooked chicken to the skillet with the vegetables.
- Give the sauce a quick stir to recombine the cornstarch, then pour it over the chicken and vegetables.
- Stir everything together to coat evenly.
Thicken the sauce.
Cook for 1-2 minutes, stirring constantly, until the sauce thickens and bubbles. Remove from heat.
Serve the stir-fry over rice.
Fluff the cooked brown rice with a fork. Divide the rice among four bowls and top with the chicken and vegetable stir-fry. Serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For even cooking, ensure all your vegetables and chicken pieces are cut to a similar size.
- 2Don't overcrowd the pan when cooking the chicken. If necessary, cook it in two batches to ensure it browns properly.
- 3To add a bit of heat, include a pinch of red pepper flakes with the garlic and ginger.
- 4This recipe is great for meal prep. Store the rice and stir-fry in separate containers in the refrigerator for up to 3 days.
Adapt it for your goals.
Gluten free
Use tamari or a certified gluten-free soy sauce instead of regular soy sauce.
vegetarianVegetarian
Replace the chicken with firm tofu or chickpeas. Press the tofu to remove excess water before cubing and frying.
low carbLow carb
Serve the chicken stir-fry over cauliflower rice instead of brown rice to significantly reduce the carbohydrate count.
quickQuick
Use pre-cut vegetables and quick-cooking white rice or quinoa to get this meal on the table even faster.
Why this is on our healthy list.
Excellent Source of Lean Protein
Chicken breast provides high-quality protein that is essential for building and repairing tissues, supporting muscle mass, and keeping you full.
Rich in Fiber
Brown rice and vegetables like broccoli are high in dietary fiber, which aids digestion, helps maintain stable blood sugar levels, and supports heart health.
Packed with Vitamins and Antioxidants
Bell peppers and broccoli are loaded with Vitamin C, while ginger and garlic offer anti-inflammatory properties, all contributing to a stronger immune system.
Frequently asked questions
Yes, this is a very healthy and balanced meal. It provides lean protein from chicken, complex carbohydrates and fiber from brown rice, and a wide range of vitamins and minerals from the vegetables.