Flavor-Packed Chicken & Vegetable Stir-Fry with Wild Rice
Description
Flavor-Packed Chicken & Vegetable Stir-Fry with Wild Rice is a wholesome, colorful meal combining tender chicken, crisp vegetables, and nutty wild rice tossed in a savory garlic-ginger soy sauce. It’s a balanced dish rich in protein, fiber, and nutrients, perfect for a healthy lunch or dinner. The dish offers bold flavors, vibrant textures, and satisfying nutrition while being quick and easy to prepare.
- Preparation and cooking time
Prep time: 20 minutes
Cook time: 25 minutes
Total time: 45 minutes
Servings: 4
Ingredients
For the Wild Rice
1 cup wild rice (uncooked)
3 cups water or chicken broth
¼ tsp salt
For the Chicken Stir-Fry
2 boneless skinless chicken breasts (thinly sliced)
2 tbsp vegetable oil (or olive oil)
3 cloves garlic (minced)
1 tbsp fresh ginger (grated)
1 cup broccoli florets
1 red bell pepper (sliced)
1 carrot (thinly sliced)
1 cup snap peas or green beans
1 small onion (sliced)
For the Stir-Fry Sauce
3 tbsp soy sauce (low sodium preferred)
1 tbsp oyster sauce (optional for extra flavor)
1 tbsp honey or brown sugar
1 tbsp rice vinegar or lemon juice
1 tsp sesame oil
1 tbsp cornstarch mixed with 2 tbsp water (slurry)
½ tsp black pepper
¼ tsp chili flakes (optional)
Garnish (Optional)
Sesame seeds
Chopped green onions
Step-by-Step Instructions
Step 1: Cook the Wild Rice
Rinse wild rice under cold water.
In a pot, combine rice, water or broth, and salt.
Bring to a boil, then reduce heat to low.
Cover and simmer for 40–45 minutes until tender.
Drain excess liquid if needed and set aside.
(Tip: You can cook rice earlier to save time.)
Step 2: Prepare the Stir-Fry Sauce
In a small bowl, mix soy sauce, oyster sauce, honey, vinegar, sesame oil, black pepper, and chili flakes.
Prepare cornstarch slurry separately and keep ready.
Step 3: Cook the Chicken
Heat 1 tbsp oil in a large pan or wok over medium-high heat.
Add sliced chicken and cook for 5–6 minutes until golden and cooked through.
Remove chicken from the pan and set aside.
Step 4: Stir-Fry the Vegetables
Add remaining oil to the same pan.
Sauté garlic and ginger for 30 seconds until fragrant.
Add onion, carrots, and broccoli first (they take longer).
Stir-fry for 3–4 minutes.
Add bell peppers and snap peas and cook another 2–3 minutes.
Step 5: Combine Everything
Return cooked chicken to the pan.
Pour in the stir-fry sauce and mix well.
Add cornstarch slurry and cook until sauce thickens (1–2 minutes).
Taste and adjust seasoning.
Step 6: Serve
Serve hot stir-fry over wild rice.
Garnish with sesame seeds or green onions if desired.
- Frequently Asked Questions (FAQs)
1. Can I use another type of rice?
Yes. Brown rice, white rice, quinoa, or cauliflower rice work well.
2. How do I make it healthier?
Use low-sodium soy sauce, reduce oil, and increase vegetables.
3. Can I make this dish vegetarian?
Yes. Replace chicken with tofu, mushrooms, or chickpeas.
4. How should I store leftovers?
Store in an airtight container in the refrigerator for up to 3 days.
5. Can I freeze this dish?
Yes, but vegetables may soften after thawing. Freeze for up to 2 months.
6. What other vegetables can I add?
Zucchini, mushrooms, cabbage, baby corn, or bok choy are great options.
7. How do I make it spicy?
Add extra chili flakes, hot sauce, or sliced fresh chilies.
Nutritional Information (Approx. per serving)
Calories: 420 kcal
Protein: 32 g
Carbohydrates: 45 g
Fat: 12 g
Fiber: 6 g
Sugar: 7 g
Sodium: 650 mg