Description
This Healthy Chicken & Veggie Stir-Fry with Rice is a colorful and nutritious meal that’s quick to prepare and packed with delicious flavor. Tender chicken, fresh veggies, and wholesome brown rice make this dish a balanced and satisfying choice for any day of the week!
Ingredients
Scale
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For the Stir-Fry:
- 2 chicken breasts, diced
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1/2 tsp black pepper
- 1/2 tsp salt
- 1/2 tsp paprika
- 1 tbsp soy sauce
- 1/2 tsp dried oregano
For the Vegetables:
- 1 cup broccoli florets
- 1 carrot, sliced
- 1/2 red onion, chopped
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1/2 tsp garlic powder
For the Rice:
- 1 cup brown rice
- 2 cups water
- 1/2 tsp salt
Instructions
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Cook the Rice:
- Rinse the rice and bring 2 cups of water to a boil.
- Add rice and salt, reduce heat, cover, and simmer for 30 minutes until tender.
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Prepare the Chicken:
- Heat olive oil in a pan over medium heat.
- Season diced chicken with garlic powder, paprika, salt, and black pepper.
- Cook for 5-7 minutes until golden brown.
- Add soy sauce and oregano, stirring to coat.
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Sauté the Vegetables:
- In another pan, heat olive oil over medium heat.
- Add carrots and cook for 3 minutes.
- Add red onion and broccoli, season with salt, pepper, and garlic powder.
- Cook for 5 minutes until slightly caramelized but crisp.
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Combine & Stir-Fry:
- Add the cooked chicken to the veggies and toss everything together.
- Stir-fry for 2 more minutes to blend the flavors.
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Assemble & Serve:
- Plate the cooked rice and top with the stir-fried chicken and veggies.
- Garnish with fresh herbs or sesame seeds if desired.
Notes
- For extra flavor, add a splash of low-sodium soy sauce or a drizzle of sesame oil when serving.
- You can swap the chicken for tofu for a vegetarian option.
- Feel free to adjust the veggies based on what you have available, like bell peppers or snap peas.
- This dish is also great for meal prep — just store the rice, chicken, and veggies in separate containers for easy grab-and-go meals.
Nutrition
- Serving Size: 1 plate
- Calories: 450 kcal
- Sugar: 6g
- Sodium: 700mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 6g
- Protein: 40g
- Cholesterol: 60mg