09/08/2025
Chicken and Vegetable Stir-Fry with Brown Rice
✅ Why it’s great:
High in lean protein for muscle health
Loaded with fiber, vitamins, and antioxidants
Easy to chew and quick to make
Low in sodium and saturated fat
🧾 Ingredients (Serves 2)
For the Stir-Fry:
1 tablespoon olive or sesame oil
1 boneless, skinless chicken breast (sliced thin)
1 cup broccoli florets
1/2 red bell pepper, sliced
1/2 cup carrots, sliced thin
1/2 zucchini, chopped
1 clove garlic, minced
1 tablespoon low-sodium soy sauce (or coconut aminos)
1/2 teaspoon grated fresh ginger (optional)
For the Brown Rice:
1/2 cup uncooked brown rice
1 cup water
Pinch of salt (optional)
👨🍳 Instructions
1. Cook the Rice:
Rinse rice in water.
In a small pot, combine rice, water, and a pinch of salt.
Bring to a boil, then reduce heat, cover, and simmer for about 30–35 minutes, until tender.
2. Make the Stir-Fry:
In a large pan or wok, heat oil over medium heat.
Add sliced chicken and cook until lightly browned and fully cooked (about 5–6 minutes). Remove and set aside.
In the same pan, add a little more oil if needed. Sauté garlic and ginger for 30 seconds.
Add vegetables and stir-fry for about 5–7 minutes until tender but still crisp.
Return chicken to the pan. Add soy sauce and cook everything together for 2–3 more minutes.
3. Serve:
Scoop rice onto plates and top with the chicken and veggie stir-fry.
🌿 Tips:
Swap in other soft vegetables like snap peas or spinach if chewing is an issue.
Use pre-cut frozen veggies for convenience.
For extra flavor, sprinkle with sesame seeds or a squeeze of lemon before serving.
