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Stir-fried Chicken with Mixed Vegetables and Brown Rice

361 kcal · 39 g protein · 10 minutes · 2 servings

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Stir-fried Chicken with Mixed Vegetables and Brown Rice

A healthy and colorful stir-fry featuring tender chicken breast, crisp mixed vegetables, and nutty brown rice. This balanced meal is packed with protein and fiber, perfect for a nutritious lunch or dinner.

361 kcal 39 g protein 10 minutes

Ingredients

  • Chicken breast 5 oz
  • Mixed stir-fry vegetables (bell peppers, snap peas, carrots) 2 cups
  • Cooked brown rice 1/2 cup
  • Soy sauce (low sodium) 1 tbsp
  • Olive oil 1 tsp

Method

  1. Prepare the chicken. Rinse the chicken breast under cold water and pat dry with paper towels. Cut the chicken into thin, bite-sized strips about 1/2 inch wide. This helps the chicken cook quickly and evenly.
    Tip: Use a sharp knife for clean cuts and to avoid shredding the meat.
  2. Heat the pan and cook chicken. Place a large non-stick skillet or wok over medium-high heat. Add 1 teaspoon of olive oil and swirl to coat. When the oil is hot but not smoking, add the chicken strips in a single layer. Let them cook undisturbed for 2 minutes to get a nice sear, then stir and cook for another 2-3 minutes until the chicken is fully cooked and no longer pink inside.
    Tip: Avoid overcrowding the pan to ensure the chicken browns properly instead of steaming.
  3. Add vegetables. Add the 2 cups of mixed stir-fry vegetables to the pan with the chicken. Stir frequently and cook for 4-5 minutes until the vegetables are tender-crisp. They should still have a slight crunch and bright color.
    Tip: If using frozen vegetables, thaw and drain excess water before adding to the pan to prevent sogginess.
  4. Add soy sauce. Pour 1 tablespoon of low sodium soy sauce evenly over the chicken and vegetables. Stir well to coat everything. Cook for an additional 1 minute to let the flavors meld.
    Tip: Add soy sauce at the end to preserve its flavor and prevent it from burning.
  5. Serve with brown rice. Warm 1/2 cup of cooked brown rice if not already warm. Plate the rice and top with the stir-fried chicken and vegetables. Serve immediately for best taste and texture.
    Tip: Use a fork to fluff the rice before serving to separate the grains.

Pro tips

  • Marinate the chicken briefly in a little soy sauce and garlic for extra flavor before cooking.
  • Use a wok or large skillet for even heat distribution and easy stirring.