Quick Chicken Stir Fry with Broccoli, Peppers & Wild Rice
A simple, one-pan dish featuring tender chicken strips, crisp-tender broccoli, and sweet peppers tossed in a light Mediterranean garlic-herb sauce. Served over nutty wild rice, this meal is fresh, balanced, and ready in under 30 minutes.
Prep: 10 minutes
Cook: 20 minutes
Total: ~30 minutes
Servings:4
Ingredients
For the stir fry:
1 lb (450g) chicken breast, thinly sliced
2 tbsp olive oil
2 cups broccoli florets
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 small red onion, thinly sliced
3 cloves garlic, minced
½ tsp dried oregano
½ tsp dried thyme
½ tsp smoked paprika
Salt & black pepper, to taste
Juice of ½ lemon
For serving:
2 cups cooked wild rice (or a wild rice blend)
2 tbsp fresh parsley, chopped
Optional: crumbled feta for topping
Instructions
Cook rice: If not already done, prepare wild rice according to package instructions (about 40–45 min). You can also use pre-cooked or leftover wild rice for a quick version.
Sear chicken: Heat 1 tbsp olive oil in a large skillet or wok over medium-high heat. Add sliced chicken, season with salt, pepper, and paprika. Stir-fry 5–6 min until golden and cooked through. Remove and set aside.
Cook veggies: In the same pan, add another 1 tbsp olive oil. Add broccoli, peppers, and onion. Stir-fry 4–5 min until crisp-tender. Add garlic, oregano, and thyme; cook 1 more min until fragrant.
Combine: Return chicken to pan. Squeeze over lemon juice and toss everything together for 1–2 minutes.
Serve: Spoon stir fry over a bed of wild rice, garnish with fresh parsley, and add crumbled feta if desired.
Notes & Tips
Time-saver: Use microwaveable or pre-cooked wild rice for a real 20-minute meal.
Make it saucy: Add a splash of chicken broth or a drizzle of olive oil + balsamic vinegar at the end for extra flavor.
Veggie swap: Zucchini, mushrooms, or snap peas work beautifully here too.
Frequently Asked Questions
Q: Can I make this ahead?
A: Yes! Cook chicken and rice in advance, then stir fry veggies fresh when ready to serve.
Q: Can I use brown rice instead of wild rice?
A: Absolutely — both work great, though wild rice adds a nutty, rustic flavor.
Nutritional Information
Calories: ~480 kcal
Protein: 38g
Carbs: 42g
Fat: 16g
Fiber: 5g