Grilled Chicken and Vegetable Stir Fry with Brown Rice

Ingredients

• Chicken breast 5 oz
• Mixed bell peppers 1 cup
• Broccoli florets 1 cup
• Brown rice 1/2 cup
• Soy sauce (low sodium) 1 tbsp
• Olive oil 1 tsp

Method

1. Prepare the chicken. Pat the 5 oz chicken breast dry with paper towels. Slice it into thin strips about 1/2 inch thick to ensure quick and even cooking.
   Tip: Cutting the chicken into uniform strips helps it cook evenly and quickly.
2. Prepare the vegetables. Wash the mixed bell peppers and broccoli florets thoroughly. Slice the bell peppers into thin strips and cut broccoli into bite-sized florets if needed.
   Tip: Dry the vegetables well after washing to avoid excess water in the stir fry.
3. Cook the brown rice. If you don’t have cooked brown rice ready, cook 1/4 cup dry brown rice according to package instructions to yield about 1/2 cup cooked. Typically, simmer in water for 40-45 minutes until tender, then fluff with a fork.
   Tip: Cooking rice ahead of time saves overall meal prep time.
4. Heat the pan and cook chicken. Heat a non-stick skillet or grill pan over medium-high heat. Add 1 tsp olive oil and swirl to coat. Add the sliced chicken strips in a single layer. Cook for about 3-4 minutes on each side until the chicken is golden and cooked through (internal temperature 165°F/74°C). Remove chicken from pan and set aside.
   Tip: Avoid overcrowding the pan to ensure the chicken browns nicely instead of steaming.
5. Stir fry the vegetables. In the same pan, add the sliced bell peppers and broccoli florets. Stir frequently and cook for about 5-6 minutes until the vegetables are tender-crisp.
   Tip: Keep stirring to cook the vegetables evenly and retain their vibrant color.
6. Combine chicken, vegetables, and sauce. Return the cooked chicken strips to the pan with the vegetables. Pour 1 tbsp low sodium soy sauce over the mixture and stir well to coat everything evenly. Cook for an additional 1-2 minutes to heat through and blend flavors.
   Tip: Add the soy sauce gradually and taste to avoid over-salting.
7. Plate and serve. Divide 1/2 cup cooked brown rice between two plates. Top with the grilled chicken and vegetable stir fry. Serve immediately while hot.
   Tip: Garnish with fresh herbs or a sprinkle of sesame seeds if desired.

Pro tips

• Use a sharp knife to make slicing chicken and vegetables easier and safer.
• Cook rice in advance and refrigerate to save time on busy days.