Chicken Stir-Fry with Vegetables
A quick and healthy weeknight dinner, this chicken and vegetable stir-fry is packed with flavor from a savory garlic-ginger sauce. Served over wholesome brown rice, it's a complete, balanced meal ready in under 40 minutes.
For 4 servings
Cook the brown rice.
In a medium saucepan, combine the brown rice, water, and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for about 40-45 minutes, or until the water is absorbed and the rice is tender. Let it stand, covered, for 5 minutes before fluffing with a fork.
TIPCooking the rice first is most efficient as it takes the longest. You can prepare the rest of the meal while it simmers.Prepare the chicken and vegetables.
While the rice cooks, pat the chicken pieces dry with a paper towel and season with salt and pepper. Prepare your broccoli florets and sliced bell peppers.
Whisk together the stir-fry sauce.
- In a small bowl, whisk together the soy sauce, sesame oil, minced garlic, and grated ginger.
- In a separate tiny bowl, mix the cornstarch with 2 tablespoons of cold water to create a slurry.
- Add the cornstarch slurry to the soy sauce mixture and whisk until smooth.
TIPMaking a cornstarch slurry separately prevents lumps in your sauce.Cook the chicken.
Heat the 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, stirring occasionally, until golden brown and cooked through (internal temperature of 165°F or 74°C). Remove the chicken from the skillet and set aside.
Stir-fry the vegetables.
Add the broccoli florets and sliced bell peppers to the same skillet. Stir-fry for 4-6 minutes until they are crisp-tender. If the pan is too dry, add a tablespoon of water to help steam the vegetables.
Combine and thicken the sauce.
- Return the cooked chicken to the skillet with the vegetables.
- Give the sauce a quick re-whisk and pour it over the chicken and vegetables.
- Cook, stirring constantly, for 1-2 minutes until the sauce thickens and coats everything evenly.
Serve the stir-fry.
Divide the cooked brown rice among four bowls. Top with the chicken and vegetable stir-fry. Garnish with freshly sliced scallions and serve immediately.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For best results, have all your ingredients chopped and ready before you start cooking. Stir-frying is a fast process.
- 2Don't overcrowd the pan when cooking the chicken. Cook in batches if necessary to ensure it sears properly rather than steams.
- 3Feel free to add other vegetables like carrots, snap peas, or mushrooms. Adjust cooking time as needed.
- 4For a bit of heat, add a pinch of red pepper flakes to the sauce.
- 5Store leftovers in an airtight container 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. Ensure your cornstarch is also certified gluten-free.
vegetarianVegetarian
Replace the chicken with firm tofu (pressed and cubed) or a medley of mushrooms like shiitake and cremini.
low carbLow carb
Serve the chicken and vegetable 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.
Lean Protein Source
Chicken breast is an excellent source of lean protein, which is essential for muscle repair, growth, and overall body function.
Rich in Fiber
Brown rice and vegetables like broccoli provide a good amount of dietary fiber, which aids digestion, promotes satiety, and helps maintain stable blood sugar levels.
Packed with Vitamins
Bell peppers are high in Vitamin C, an important antioxidant, while broccoli is a great source of Vitamin K and folate.
Frequently asked questions
Yes, this chicken stir-fry is very healthy. It's a balanced meal with lean protein from chicken, complex carbohydrates and fiber from brown rice, and plenty of vitamins and minerals from the fresh vegetables.