Chicken & Vegetable Medley with Basmati Rice

Succulent chicken and vibrant mixed vegetables stir-fried with aromatic Bangladeshi spices, served alongside fluffy basmati rice for a satisfying and quick meal.

• Prep: 10 min
• Cook: 20 min
• Total: 30 min
• Servings: 7
• Cuisine: Bangladeshi
• Difficulty: Easy
• Cost: $2.33/serving

Dietary

• Gluten-Free
• Dairy-Free
• Nut-Free
• Soy-Free
• High-Protein
• Halal
• Low-Fat
• Low-Sugar
• Low-Saturated-Fat
• Low-Calorie

Tags

• stir-fry
• quick
• healthy
• fresh
• budget-friendly

Ingredients

• 2.25 pound chicken breast (boneless, skinless, cut into 1-inch pieces)
• 2 cup basmati rice (uncooked)
• 4 cup water
• 3 tablespoon olive oil
• 1 yellow onion (large, thinly sliced)
• 1 tablespoon ginger (fresh, grated)
• 4 clove garlic (minced)
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 0.5 teaspoon red chili powder
• 1.5 teaspoon salt
• 0.5 teaspoon black pepper (freshly ground)
• 1 red bell pepper (thinly sliced)
• 1 green bell pepper (thinly sliced)
• 1.5 cup green beans (fresh, trimmed and halved)
• 0.25 cup fresh cilantro (chopped)

Instructions

1. In a medium saucepan, combine the basmati rice with 4 cups of water and 1/2 teaspoon of the salt. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 18 minutes. Remove from heat and let stand, covered, for 5 minutes.
2. While rice cooks, heat the olive oil in a large skillet or wok over medium-high heat. Add the yellow onion and cook, stirring frequently, for 3 minutes until softened.
3. Add the ginger and garlic to the skillet and cook for 1 minute more, until fragrant.
4. Add the chicken breast pieces to the skillet. Season with the remaining 1 teaspoon of salt, ground turmeric, ground cumin, and red chili powder. Cook, stirring occasionally, for 5-7 minutes, until chicken is browned and mostly cooked through.
5. Stir in the red bell pepper, green bell pepper, and green beans. Cook for another 3-4 minutes, until vegetables are tender-crisp. Season with black pepper.
6. Fluff the cooked basmati rice with a fork. Serve the chicken and vegetable medley immediately over the basmati rice, garnished with fresh cilantro if desired.

Notes

Ensure chicken is cut into small, uniform pieces for quick and even cooking. Do not overcook the vegetables; they should retain some crispness.

Nutrition (per serving)

• Calories: 432
• Protein: 38 g
• Carbohydrates: 46.6 g
• Fat: 10 g
• Fiber: 1.5 g
• Sodium: 646 mg
• Saturated Fat: 1.5 g
• Sugar: 3 g
• Cholesterol: 103 mg