Chicken Stir-Fry with Brown Rice
- Holger Duarte Tobar
- Mar 31
- 3 min read
Chicken Stir-Fry with Brown Rice is a healthy, colourful, and delicious dish that’s packed with lean protein, whole grains, and a variety of vegetables. The chicken is stir-fried until tender and juicy, while the vegetables remain crisp and vibrant. Served over nutty brown rice, this dish is both satisfying and nutritious, making it a perfect meal for any night of the week.
Ingredients:
For the Brown Rice:
- 2 cups (370g) brown rice
- 4 cups (960ml) water or low-sodium chicken broth
- 1/2 teaspoon salt (optional)
For the Stir-Fry:
- 1.5 lbs (680g) boneless, skinless chicken breasts or thighs, sliced into thin strips
- 2 tablespoons soy sauce (low sodium)
- 1 tablespoon cornstarch
- 1 tablespoon vegetable oil (divided into 2 teaspoons and 1 teaspoon)
Vegetables:
- 1 large red bell pepper, sliced into thin strips
- 1 large yellow bell pepper, sliced into thin strips
- 1 large carrot, julienned
- 2 cups (140g) broccoli florets
- 1 medium onion, sliced
- 2 cloves garlic, minced
- 1 tablespoon ginger, minced
- 1 cup (150g) snap peas
For the Stir-Fry Sauce:
- 1/4 cup (60ml) low-sodium soy sauce
- 2 tablespoons oyster sauce
- 1 tablespoon hoisin sauce
- 1 tablespoon rice vinegar
- 1 tablespoon honey or brown sugar
- 1 tablespoon cornstarch
- 1/4 cup (60ml) water or chicken broth
- 1 teaspoon sesame oil
For Garnish:
- 2 tablespoons sesame seeds
- 2 green onions, sliced
- Optional: Fresh cilantro, chopped
Instructions:
1. Cook the Brown Rice:
- Rinse the brown rice under cold water. In a medium-sized pot, bring the water or chicken broth to a boil.
- Add the rice and salt, reduce the heat to low, cover, and let it simmer for 40-45 minutes, or until the rice is tender and the water is absorbed.
- Remove from heat and let it sit, covered, for an additional 5 minutes. Fluff with a fork and set aside.
2. Marinate the Chicken:
- In a bowl, combine the sliced chicken with 2 tablespoons of soy sauce and 1 tablespoon of cornstarch. Mix until the chicken is evenly coated. Let it marinate for at least 10 minutes while you prepare the vegetables.
3. Prepare the Vegetables:
- Slice the bell peppers, julienne the carrot, cut the broccoli into florets, and slice the onion. Mince the garlic and ginger.
4. Make the Stir-Fry Sauce:
- In a small bowl, whisk together the soy sauce, oyster sauce, hoisin sauce, rice vinegar, honey or brown sugar, cornstarch, water (or chicken broth), and sesame oil. Set aside.
5. Cook the Chicken:
- Heat 2 teaspoons of vegetable oil in a large wok or skillet over medium-high heat. Add the marinated chicken and stir-fry for 4-5 minutes until the chicken is browned and cooked through. Remove the chicken from the pan and set aside.
6. Stir-Fry the Vegetables:
- In the same pan, add the remaining 1 teaspoon of vegetable oil. Add the onion, garlic, and ginger, and stir-fry for about 1 minute until fragrant.
- Add the bell peppers, carrots, and broccoli, and stir-fry for 3-4 minutes until the vegetables are crisp-tender. Add the snap peas and cook for an additional 1-2 minutes.
7. Combine Chicken and Sauce:
- Return the cooked chicken to the pan with the vegetables. Pour in the prepared stir-fry sauce and stir to coat everything evenly.
- Cook for an additional 1-2 minutes until the sauce thickens and everything is heated through.
8. Serve:
- Serve the chicken stir-fry over a bed of brown rice. Garnish with sesame seeds, sliced green onions, and chopped cilantro, if desired.
Nutritional Information (per serving, assuming 6 servings):
- Calories: Approximately 450-500 kcal
- Fat: 12-15g
- Saturated Fat: 2-3g
- Protein: 30-35g
- Carbohydrates: 50-55g
- Sugars: 8-10g
- Fiber: 5-7g
Preparation Time:
- Total Time: 50-60 minutes
- Active Prep Time: 20 minutes
- Cooking Time: 30-40 minutes (includes time for cooking the rice)
Notes:
- Chicken: Chicken thighs tend to be juicier, but chicken breasts offer a leaner option.
- Vegetables: Feel free to swap or add other vegetables like zucchini, mushrooms, or baby corn according to your preference.
- Stir-Fry Technique: Ensure the wok or skillet is hot before adding ingredients to achieve a good sear and retain the vegetables' crispness.
- Serving Suggestions: This dish pairs well with a side of steamed edamame or a simple cucumber salad. For extra heat, add a sprinkle of red pepper flakes or a drizzle of sriracha.
- Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or microwave until warmed through.
Chicken Stir-Fry with Brown Rice is a well-balanced, flavourful meal that’s quick and easy to prepare. It’s a versatile dish that can be customised to suit your taste and dietary preferences while providing a satisfying mix of protein, whole grains, and vegetables.
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