Chicken Stir Fry With Brown Rice

“Savory, sweet, and satisfying, this chicken stir fry with brown rice is the perfect comfort food for a weeknight dinner or special occasion.

With tender chicken, vibrant bell peppers, and a hint of ginger, this dish is a flavorful explosion that will leave you wanting more.”

Ingredients

• 2 lbs boneless, skinless chicken breast, cut into bite-sized pieces
• 2 cups brown rice
• 4 cups water
• 2 tbsp vegetable oil
• 1 large onion, thinly sliced
• 3 cloves garlic, minced
• 2 cups mixed bell peppers (any colors), sliced
• 2 cups broccoli florets
• 1 tsp ground ginger
• 1 tsp soy sauce
• 1 tsp oyster sauce (optional)
• Salt and pepper, to taste
• Scallions, chopped (optional)

Instructions

Start by rinsing the rice in a fine-mesh strainer until the water runs clear, then combine it with 4 cups of water in a medium saucepan. Bring to a boil, reduce the heat to low, cover, and simmer for about 40-45 minutes, or until the water is absorbed and the rice is tender.

While the rice is cooking, heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.

Add the chicken to the skillet and cook until browned and cooked through, about 5-7 minutes. Remove the chicken from the skillet and set aside.

In the same skillet, add the remaining 1 tablespoon of vegetable oil.

Add the sliced onion and cook until it starts to soften, about 3-4 minutes. Add the minced garlic and cook for an additional minute, until fragrant.

Add the sliced bell peppers and broccoli florets to the skillet.

Cook for about 5 minutes, stirring occasionally, until the vegetables are tender-crisp. In a small bowl, whisk together the ground ginger, soy sauce, and oyster sauce (if using).

Pour the sauce into the skillet and stir to combine.

Add the cooked chicken back into the skillet and stir to coat with the sauce. Season with salt and pepper to taste.

Once the rice is cooked, fluff it with a fork and stir in chopped scallions (if using).

Serve the chicken and vegetable mixture over the brown rice.

Notes

Use chicken breast that’s fresh and of good quality for the best results.

If you want to cut down on prep time, prep your veggies (onion, bell peppers, broccoli) in advance and store them in separate containers.

For perfectly cooked brown rice, make sure to rinse it thoroughly before cooking, and don’t overcrowd the saucepan.

Use a medium saucepan to ensure the rice cooks evenly.

Feel free to customize the stir-fry with your favorite veggies or protein (shrimp, beef, or tofu work well).

If you can’t find mixed bell peppers, use any color bell pepper you like.

If you choose to add oyster sauce, start with a small amount and taste as you go, since it can be quite salty.

Don’t overcook the chicken or veggies – you want them to retain their crunch and texture.

Leftovers can be stored in the fridge for up to 3 days or frozen for up to 2 months.

Reheat the chicken and veggie mixture separately from the rice to preserve texture and flavor.

Nutrional Value

• Calories: 440
• Total Fat: 14g
• Saturated Fat: 2.5g
• Cholesterol: 60mg
• Sodium: 450mg
• Total Carbohydrates: 44g
• Dietary Fiber: 4g
• Sugars: 2g
• Protein: 30g