Description
Chicken Broccoli Stir-Fry with Brown Rice is a quick and nutritious meal that combines tender chicken, vibrant broccoli, and wholesome brown rice, making it perfect for busy weeknights.
Ingredients
- Chicken breast: 2 pieces (about 1 lb or 450 g), cut into bite-sized pieces.
- Broccoli: 2 cups, cut into florets.
- Brown rice: 1 cup (uncooked).
- Soy sauce: 1/4 cup.
- Garlic: 3 cloves, minced.
- Ginger: 1 tablespoon, minced or grated.
- Sesame oil: 2 tablespoons.
- Olive oil: 1 tablespoon (for cooking).
- Salt and pepper: to taste.
Instructions
- Prepare the chicken by cutting it into bite-sized pieces and seasoning with salt and pepper.
- Rinse the broccoli under cold water and cut it into small florets.
- Cook the brown rice by rinsing it, then combining it with 2 cups of water in a pot, bringing it to a boil, reducing heat, covering, and simmering for 40-45 minutes.
- In a large skillet or wok, heat olive oil over medium-high heat, add the chicken, and cook until browned and cooked through.
- Remove the chicken, add garlic and ginger to the skillet, sauté for 30 seconds, then add broccoli and stir-fry for 3-4 minutes.
- Return the chicken to the skillet, add soy sauce and sesame oil, stir well, and cook for an additional 2-3 minutes.
- Serve the stir-fry over the cooked brown rice, optionally garnishing with sesame seeds and chopped green onions.
Notes
- Overcooking the chicken can make it dry; cook just until no longer pink.
- Prep all ingredients before cooking for even cooking.
- Use the recommended amounts of sauce to avoid sogginess.
- Stir-frying requires high heat for best results.
- Let the rice rest covered for 10 minutes for fluffiness.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Main Course
- Method: Stir-Fry
- Cuisine: Asian
Nutrition
- Serving Size: 1 plate
- Calories: 350
- Sugar: 2g
- Sodium: 600mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 70mg
Keywords: Chicken, Broccoli, Stir-Fry, Brown Rice, Healthy, Quick Meal