Chicken Stir Fry With Brown Rice
A slightly rebalanced chicken stir fry with brown rice that stays true to the original while leaning a little more toward protein and a little less toward extra starch or fat.
For 1 serving
- boil · ~20 min
Prepare the brown rice.
1.Rinse the brown rice under cold water to remove excess starch.2.Combine rice with water in a saucepan and bring to a boil.3.Reduce heat to low, cover, and simmer until the water is absorbed and rice is tender. - saute · ~9 min
Stir-fry the chicken and vegetables.
1.Heat the oil in a large skillet or wok over medium-high heat.2.Add the chicken and cook until browned and no longer pink.3.Toss in the broccoli, bell pepper, and salt, stir-frying until vegetables are tender-crisp.TIPCut the chicken into uniform 1-inch pieces to ensure they cook at the same rate as the vegetables. - assemble · ~1 min
Assemble the stir-fry bowl.
1.Fluff the cooked brown rice with a fork.2.Place a generous portion of rice into a serving bowl.3.Top the rice with the chicken and vegetable mixture.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Pat the chicken dry with paper towels before cooking to achieve a better golden sear.
- 2Prep all vegetables before turning on the stove, as the stir-fry process moves very quickly.
- 3Use a high-smoke point oil like avocado or canola to prevent the oil from burning at high heat.
- 4Avoid overcrowding the pan; cook in batches if necessary to ensure the chicken fries rather than steams.
Adapt it for your goals.
Low sodium
Replace the salt with a squeeze of fresh lime and a dash of garlic powder for flavor without the sodium.
veganVegan
Substitute the chicken with extra-firm pressed tofu or a can of chickpeas.
spicierSpicier
Add a teaspoon of red pepper flakes or sliced fresh jalapeños during the vegetable sauté.
low carbLow carb
Swap the brown rice for cauliflower rice to significantly reduce the carbohydrate count.
Why this is on our healthy list.
Lean Muscle Support
Chicken provides high-quality protein for muscle repair.
Sustained Energy Levels
Brown rice offers complex carbs for long-lasting energy.
Digestive Health Boost
High fiber content from broccoli and brown rice aids digestion.
Immune System Support
Red bell peppers are packed with Vitamin C to support immunity.
Frequently asked questions
Yes, this dish is a balanced meal providing lean protein, complex carbohydrates, and essential vitamins from fresh vegetables.
