Pan-Seared Chicken Stir-fry

Succulent chicken and crisp vegetables coated in a savory ginger-garlic sauce, served over wholesome brown rice for a fresh and balanced meal.

• Prep: 20 min
• Cook: 20 min
• Total: 40 min
• Servings: 2
• Cuisine: Chinese
• Difficulty: Easy
• Cost: $3.31/serving

Dietary

• Dairy-Free
• Nut-Free
• Egg-Free
• High-Protein
• High-Fiber

Tags

• quick
• healthy
• stir-fry
• savory

Ingredients

• 10 ounce chicken breast (boneless, skinless, cut into 1-inch pieces)
• 2 cup broccoli floret
• 1 carrot (thinly sliced)
• 0.5 red bell pepper (thinly sliced)
• 0.5 cup brown rice (uncooked)
• 1.25 cup water
• 2 tablespoon soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon fresh ginger (grated)
• 2 clove garlic (minced)
• 1 teaspoon cornstarch
• 1 tablespoon olive oil
• 0.5 teaspoon kosher salt
• 0.25 teaspoon black pepper (freshly ground)

Instructions

1. In a small saucepan, combine 1/2 cup brown rice with 1 1/4 cups water. Bring to a boil, then reduce heat to low, cover, and simmer for 40-45 minutes, or until water is absorbed. Fluff with a fork and keep warm.
2. While the rice cooks, in a small bowl, whisk together 2 tablespoons soy sauce, 1 tablespoon sesame oil, 1 grated fresh ginger, 2 minced garlic cloves, and 1 teaspoon cornstarch. Set aside.
3. Heat 1 tablespoon olive oil in a large skillet or wok over medium-high heat. Season 10 ounces chicken breast pieces with 1/4 teaspoon kosher salt and 1/8 teaspoon black pepper. Add chicken to the skillet and cook for 5-7 minutes, until browned and cooked through. Remove chicken from skillet and set aside.
4. Add 2 cups broccoli florets, 1 thinly sliced carrot, and 1/2 thinly sliced red bell pepper to the skillet. Stir-fry for 5-7 minutes until vegetables are tender-crisp. If needed, add a splash of water to steam the vegetables.
5. Return the cooked chicken to the skillet with the vegetables. Stir the prepared sauce and pour it over the chicken and vegetables. Cook for 1-2 minutes, stirring constantly, until the sauce thickens and coats everything.
6. Serve the pan-seared chicken stir-fry immediately over the cooked brown rice.

Notes

Adjust the spice level by adding a dash of sriracha to the sauce.

Nutrition (per serving)

• Calories: 530
• Protein: 42.1 g
• Carbohydrates: 54.3 g
• Fat: 16.5 g
• Fiber: 9.2 g
• Sodium: 1350 mg
• Saturated Fat: 2.7 g
• Sugar: 7.3 g
• Cholesterol: 75 mg