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CHICKEN AND BROWN RICE STIR-FRY
20

CHICKEN AND BROWN RICE STIR-FRY

NUTRITION
HEALTHY RECIPES
Feb 04, 2025

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.

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