Chinese · Lunch · Dinner
Chicken and Vegetable Stir-Fry
Tender strips of lean chicken breast and crisp, colourful vegetables tossed in a glossy garlic-ginger soy sauce, served over nutty brown rice. A light, high-protein weeknight favourite that uses only a spoonful of oil.
- Prep
- 20 min
- Cook
- 45 min
- Total
- 65 min
- Serves
- 4
Calories come from: Carbs 47% · Fat 20% · Protein 33%
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Ingredients
For 4 servings- 1 cup190 gBrown rice, uncooked
- 2 1/2 cups600 gWater (for rice)
- 2 medium breasts500 gChicken breast, skinless and boneless
- 3 1/2 cups250 gBroccoli florets
- 1 large180 gRed bell pepper
- 1 medium70 gCarrot
- 1 1/2 cups150 gSnap peas
- 3 cloves9 gGarlic
- 1 tbsp6 gFresh ginger, grated
- 3 stalks45 gGreen onions
- 3 tbsp48 gReduced-sodium soy sauce
- 1 tbsp8 gCornstarch
- 1/4 cup60 gWater (for sauce)
- 1 tsp7 gHoney
- 1 tbsp15 gRice vinegar
- 1 tsp5 gToasted sesame oil
- 1 tbsp14 gCanola oil
- 1 tbsp9 gSesame seeds (optional)
Steps
- 1
Rinse the brown rice, then add it to a saucepan with the 2 1/2 cups of water and bring to a boil.
- 2
Cover, reduce the heat to low and simmer for about 40 minutes until the water is absorbed; rest covered for 5 minutes.
- 3
While the rice cooks, slice the chicken into thin strips.
- 4
Cut the bell pepper into strips, slice the carrot thinly on the diagonal, and trim the snap peas.
- 5
Mince the garlic, grate the ginger, and slice the green onions, keeping the white and green parts separate.
- 6
Whisk the soy sauce, cornstarch, 1/4 cup water, honey, rice vinegar and sesame oil in a small bowl to make the sauce.
- 7
Heat half the canola oil in a large wok or skillet over high heat.
- 8
Stir-fry the chicken for 5-6 minutes until browned and cooked through to 74 °C / 165 °F, then transfer to a plate.
- 9
Add the remaining canola oil, then the carrot and broccoli, and stir-fry for 3 minutes.
- 10
Add the bell pepper, snap peas, garlic, ginger and green onion whites, and stir-fry for 2 minutes until crisp-tender.
- 11
Return the chicken to the pan, stir the sauce, pour it in and toss for 1-2 minutes until glossy and thickened.
- 12
Fluff the rice and divide among 4 bowls, top with the stir-fry, and sprinkle with green onion tops and sesame seeds if using.
Swaps, storage and make-ahead
Swaps
- Use extra-firm tofu, pressed and cubed, instead of chicken, and maple syrup instead of honey, for a vegan version.
- Swap the soy sauce for tamari labelled gluten-free to make the dish gluten-free, as the other ingredients contain no gluten.
- Use quick-cooking white rice or microwave pouches of brown rice if you are short on time.
- Replace the snap peas with asparagus or green beans, depending on what is in season or on sale.
Storage
Refrigerate the stir-fry in an airtight container within 2 hours and eat within 3 to 4 days, reheating until steaming hot. Cool cooked rice quickly, ideally within 1 hour, refrigerate it separately, eat it within 1 day and reheat it only once. Avoid freezing the stir-fry, as the vegetables turn soft once thawed.
Make ahead
Slice the chicken and vegetables and whisk the sauce up to a day ahead. Keep the raw chicken in a separate covered container on the bottom shelf of the fridge, away from the vegetables. Cook the rice up to a day in advance, cool it quickly, refrigerate it, and reheat it once until steaming hot.
Nutrition values are for the recipe as written.
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Allergens and nutrition
Contains: GlutenSoySesame
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (539 g) | Per 100 g | |
|---|---|---|
| Calories | 450 kcal | 83 kcal |
| Protein | 36.6 g | 6.8 g |
| Carbohydrates | 53.3 g | 9.9 g |
| of which sugars | 7.4 g | 1.4 g |
| Fiber | 6.2 g | 1.2 g |
| Fat | 10 g | 1.9 g |
| of which saturated | 1.5 g | 0.3 g |
| Sodium | 536 mg | 99 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
