CHICKEN AND BROWN RICE STIR-FRY
Chicken and Brown Rice Stir-Fry is a simple yet delicious dish that brings together tender chicken, hearty brown rice and crisp vegetables in a light soy sauce and sesame oil glaze. This high-protein meal is packed with nutrients, offering a satisfying balance of lean protein, fibre-rich whole grains and vibrant veggies. Ideal for a quick weeknight dinner or meal prep, this stir-fry is both flavourful and easy to make. The garlic enhances the dish with a savoury aroma, while the sesame oil adds a hint of nuttiness. Brown rice serves as a wholesome base, making this meal filling yet nutritious. Whether enjoyed on its own or paired with a fresh salad or soup, this stir-fry is a fantastic way to enjoy a healthy and balanced meal without spending too much time in the kitchen.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
Asian, Chinese
PREPARATION/TECHNIQUES
Stir-Fry, Sauté, One-Pot Wonders
OCCASION/HOLIDAY
Weeknight Dinner, Meal Prep, Family Gathering, Light Lunch
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Protein, Low Fat, Quick & Easy, Gluten-Free Option
DISH TYPE
Rice Dish, Stir-Fry
INGREDIENTS
The following are the ingredients we need to prepare the chicken and brown rice stir-fry.
- 100g cooked chicken breast, sliced
- 50g cooked brown rice
- ¼ carrot, julienned
- ¼ bell pepper, sliced
- 1 tsp soy sauce (low sodium)
- ½ tsp sesame oil
- 1 clove garlic, minced
FULL NUTRITIONAL INFORMATION (PER SERVING)
- Calories: 320
- Protein: 35g
- Carbohydrates: 30g
- Fibre: 4g
- Fat: 6g
- Saturated Fat: 1g
- Sodium: 220mg
- Sugar: 3g
PREPARATION
Here is a step-by-step guide to preparing the chicken and brown rice stir-fry.
- Prepare The Ingredients: Cook and slice the chicken breast, julienne the carrot and cut the bell pepper. Mince the garlic.
- Heat The Pan: In a large pan or wok, heat the sesame oil over medium heat.
- Sauté The Garlic: Add the minced garlic and stir for about 30 seconds until fragrant.
- Cook The Vegetables: Toss in the julienned carrots and sliced bell pepper. Stir-fry for 2-3 minutes until slightly softened but still crisp.
- Add The Chicken: Stir in the sliced cooked chicken and continue to stir-fry for another 2 minutes.
- Mix In The Rice: Add the cooked brown rice to the pan, breaking up any clumps. Stir everything together for another 1-2 minutes.
- Season The Stir-Fry: Pour in the low-sodium soy sauce and mix well to ensure all ingredients are coated evenly.
- Serve Warm: Remove from heat and enjoy as a standalone dish or with a side of steamed greens.
PREP TIME
5 minutes
COOKING TIME
10 minutes
TIPS
Here are some helpful tips for you when making this chicken and brown rice stir-fry.
- Use Cold Rice: Chilled brown rice works best for stir-frying, preventing it from becoming mushy.
- Slice Vegetables Evenly: This ensures even cooking and a better texture.
- Cook On High Heat: Stir-frying at high heat keeps the vegetables crisp and prevents the dish from becoming soggy.
- Customise The Flavours: Add a splash of rice vinegar or a pinch of chilli flakes for an extra kick.
- Double The Batch: Make extra portions for an easy meal prep option during the week.
VARIATIONS
- Spicy Version: Add red pepper flakes or a drizzle of sriracha.
- Extra Protein: Toss in scrambled eggs or tofu for more variety.
- Veggie-Packed Stir-Fry: Include mushrooms, spinach or baby corn.
- Nutty Crunch: Sprinkle toasted sesame seeds or crushed peanuts before serving.
- Gluten-Free Option: Swap soy sauce for tamari or coconut aminos.
PREPPING AND STORAGE
- Refrigeration: Store in an airtight container for up to 3 days. Reheat in a pan or microwave before serving.
- Freezing: Freeze for up to 2 months. Thaw overnight in the fridge and reheat before eating.
- Meal Prep Tip: Cook extra brown rice in advance and store portions for quick stir-fry meals.