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A vibrant healthy dinner recipe featuring rice and assorted vegetables in a bowl.

Healthy Chicken and Broccoli Stir-fry with Brown Rice

This healthy chicken and broccoli stir-fry with brown rice is a quick and easy meal packed with flavor and nutrients. It's perfect for a weeknight dinner and can be customized with your favorite vegetables.
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Prep Time 15 minutes
Cook Time 50 minutes
Total Time 1 hour 5 minutes
Servings: 4 servings
Calories: 400
Ingredients Equipment Method Notes

Ingredients
  

For the Rice:
  • 1 cup uncooked brown rice
  • 2 cups water or vegetable broth
  • 1 tablespoon olive oil optional
  • salt Pinch of
For the Veggies & Protein:
  • 2 tablespoons olive oil divided
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 large bell pepper (red or yellow), chopped
  • 1 cup broccoli florets
  • 1 cup sliced carrots
  • 1 cup snap peas
  • 1 cup sliced mushrooms
  • 0.5 lb chicken breast, cut into bite-sized pieces
For the Sauce:
  • 0.25 cup low-sodium soy sauce
  • 1 tablespoon honey
  • 1 tablespoon rice vinegar
  • 1 teaspoon grated fresh ginger
  • 1 teaspoon sesame oil
  • red pepper flakes Pinch of (optional)
Garnish (Optional):
  • Fresh cilantro, chopped
  • Sesame seeds

Equipment

  • Medium saucepan
  • Small bowl
  • Large skillet or wok
  • Whisk
  • Fork

Method
 

Cook the Rice
  1. Combine brown rice, water or broth, and salt in a saucepan; bring to a boil, then simmer covered for 40-45 minutes until tender. Fluff the cooked rice with a fork.
Prepare the Sauce
  1. Whisk together soy sauce, honey, rice vinegar, ginger, sesame oil, and red pepper flakes in a small bowl.
Sauté Protein
  1. Heat 1 tablespoon of olive oil in a skillet, then cook chicken pieces until browned and cooked through. Remove the chicken and set it aside.
Cook the Veggies
  1. Add the remaining olive oil to the skillet and sauté onion until softened for 3-4 minutes. Add garlic, bell pepper, broccoli, carrots, and mushrooms, cooking for 5-7 minutes until tender-crisp, then add snap peas for the last 2 minutes.
Combine Everything
  1. Return the chicken to the skillet with the vegetables, then pour in the prepared sauce, tossing to coat. Cook for 1-2 minutes until the sauce slightly thickens.
Serve
  1. Divide the brown rice among plates, spoon the chicken and vegetable mixture over it, and garnish with cilantro or sesame seeds. Serve immediately.

Notes

For extra flavor, marinate the chicken in a tablespoon of the stir-fry sauce for 15 minutes before cooking. You can also add other vegetables like corn, spinach, or zucchini. Adjust red pepper flakes to your spice preference.