Healthy Chicken Stir Fry with Vegetables and Brown Rice
Description
This healthy chicken stir fry combines tender chicken, crisp vegetables, and a light savory sauce served over hearty brown rice. It’s nutritious, high in protein, rich in fiber, and perfect for quick weeknight dinners or meal prep.
Time Required
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4
Ingredients
For the Brown Rice
1 cup brown rice
2 cups water or low-sodium chicken broth
Pinch of salt
For the Chicken Stir Fry
2 boneless skinless chicken breasts (thinly sliced)
1 tablespoon olive oil or sesame oil
3 cloves garlic (minced)
1 teaspoon fresh ginger (grated)
1 red bell pepper (sliced)
1 cup broccoli florets
1 carrot (julienned or thinly sliced)
1 cup snap peas or green beans
½ onion (sliced)
For the Healthy Stir Fry Sauce
3 tablespoons low-sodium soy sauce
1 tablespoon honey or maple syrup
1 tablespoon rice vinegar or lemon juice
1 teaspoon sesame oil
1 tablespoon cornstarch + 2 tablespoons water (slurry)
¼ teaspoon black pepper
Optional: chili flakes or sriracha for heat
Optional Garnish
Sesame seeds
Chopped green onions
Instructions
Step 1: Cook the Brown Rice
Rinse rice under cold water.
Combine rice, water, and salt in a pot.
Bring to a boil, reduce heat, cover, and simmer for 30–35 minutes.
Fluff with a fork and set aside.
(You can cook rice ahead to save time.)
Step 2: Prepare the Sauce
In a small bowl, mix soy sauce, honey, vinegar, sesame oil, and pepper.
Mix cornstarch with water separately and set aside.
Step 3: Cook the Chicken
Heat oil in a large pan or wok over medium-high heat.
Add sliced chicken and cook 5–6 minutes until lightly browned and fully cooked.
Remove chicken and set aside.
Step 4: Stir Fry the Vegetables
In the same pan, add garlic and ginger — sauté 30 seconds.
Add broccoli, carrots, bell pepper, snap peas, and onion.
Stir fry 4–5 minutes until crisp-tender.
Step 5: Combine Everything
Return chicken to the pan.
Pour in the sauce and stir.
Add cornstarch slurry and cook 1–2 minutes until sauce thickens.
Step 6: Serve
Serve hot over brown rice.
Garnish with sesame seeds and green onions if desired.
Tips for Best Results
Slice chicken thinly for quick cooking.
Keep vegetables slightly crisp to preserve nutrients.
Use high heat and cook quickly for authentic stir fry texture.
Swap vegetables based on what you have (zucchini, mushrooms, cabbage).
Frequently Asked Questions
Can I make this low-carb?
Yes — replace brown rice with cauliflower rice.
Can I use chicken thighs?
Absolutely. They’re juicier but slightly higher in fat.
How do I store leftovers?
Refrigerate in an airtight container for up to 4 days.
Can I freeze it?
Yes. Freeze stir fry separately from rice for best texture (up to 2 months).
Is this good for weight loss?
Yes — it’s high in protein, fiber-rich, and relatively low in calories.
Nutritional Information (Approx. Per Serving)
Calories: 420 kcal
Protein: 35 g
Carbohydrates: 45 g
Fat: 10 g
Fiber: 6 g
Sugar: 7 g
Sodium: 450 mg (varies by soy sauce)