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Healthy Chicken & Veggie Stir-Fry with Rice

A delightful and nourishing stir-fry featuring tender chicken breast and a medley of crisp vegetables served over fluffy brown rice, perfect for busy weeknights.
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Dinner, Main Course
Cuisine: Asian, Healthy
Keyword: Chicken, Healthy Dinner, Quick Meal, Stir-Fry, Vegetables
Servings: 4 servings
Calories: 450kcal

Ingredients

For the Chicken

  • 2 pieces chicken breasts, diced into bite-sized pieces
  • 1 tablespoon olive oil (for cooking the chicken)
  • 1 teaspoon garlic powder to enhance flavor
  • 1/2 teaspoon black pepper for a bit of heat
  • 1/2 teaspoon salt to taste
  • 1/2 teaspoon paprika for a smoky aroma
  • 1 tablespoon soy sauce for umami depth
  • 1/2 teaspoon dried oregano to add herbaceous notes

For the Vegetables

  • 1 cup broccoli florets for crunch and color
  • 1 piece carrot, sliced providing sweetness
  • 1/2 piece red onion, chopped for added sweetness
  • 1 tablespoon olive oil (for cooking the vegetables)
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon garlic powder

For the Rice

  • 1 cup brown rice a wholesome base
  • 2 cups water for cooking the rice
  • 1/2 teaspoon salt for the rice

Instructions

Cook the Rice

  • Rinse the brown rice under cold water to remove excess starch. In a pot, bring 2 cups of water to a rolling boil. Add the rinsed rice and a pinch of salt. Reduce the heat, cover, and let it simmer for about 30 minutes or until the rice is tender and the water is fully absorbed.

Cook the Chicken

  • While the rice cooks, heat 1 tablespoon of olive oil in a large pan over medium heat. Season your diced chicken pieces with garlic powder, paprika, salt, and black pepper. Cook the chicken for 5-7 minutes, stirring occasionally, until it’s golden brown. Add soy sauce and dried oregano, letting the flavors meld together. Once done, remove the chicken from the heat and set aside.

Sauté the Vegetables

  • In another pan, heat another tablespoon of olive oil over medium heat. Start by adding the sliced carrots and cook for about 3 minutes. Follow with the chopped red onion and broccoli florets, seasoning the veggies with salt, pepper, and garlic powder. Stir occasionally while cooking for around 5 minutes until the vegetables are slightly caramelized yet still crisp.

Combine & Stir-Fry

  • Add the cooked chicken back into the pan with the sautéed vegetables. Gently toss everything together and stir-fry for an additional 2 minutes, allowing the flavors to fully blend and heat through.

Assemble & Serve

  • When ready to serve, plate the fluffy brown rice and top with the colorful stir-fried chicken and vegetables. For an extra touch, garnish with fresh herbs or sprinkles of sesame seeds, if desired. Serve hot and prepare to enjoy every delectable bite!

Notes

Consider marinating the chicken in the soy sauce and spices for about 30 minutes before cooking for enhanced flavor. Optional extras like bell peppers, snap peas, or water chestnuts can be added. Stir-fries taste best when served fresh.