Sautéed Chicken and Veggie Bowls
Quick-sautéed chicken breast and a medley of colorful vegetables like broccoli and bell peppers, served over brown rice with unsalted black beans for a high-fiber, high-protein meal.
- Prep: 10 min
- Cook: 15 min
- Total: 25 min
- Servings: 4
- Cuisine: Chinese
- Difficulty: Easy
- Cost: $4.02/serving
Dietary
- Gluten-Free
- Dairy-Free
- Nut-Free
- Soy-Free
- Egg-Free
- Low-Sodium
- Low-Sugar
- High-Protein
- High-Fiber
- Halal
Tags
- stir-fry
- sauté
- quick
- healthy
- savory
Ingredients
- 1.5 pound chicken breast (boneless, skinless, cut into 1-inch pieces)
- 1 cup brown rice (uncooked)
- 2 cup broccoli (florets)
- 1 red bell pepper (large, thinly sliced)
- 4 cup spinach (fresh)
- 1 can black beans (15 ounces, rinsed and drained)
- 2 tablespoon olive oil
- 2 clove garlic (minced)
- 1 teaspoon onion powder
- 1 teaspoon ground cumin
- 0.5 teaspoon black pepper
- 2 tablespoon white vinegar
Instructions
- Cook brown rice according to package directions. This can be done while prepping and cooking the chicken and vegetables.
- Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add chicken pieces and cook until browned and cooked through, about 5 to 7 minutes. Remove chicken from skillet and set aside.
- Add the remaining 1 tablespoon of olive oil to the skillet. Add broccoli florets and red bell pepper. Sauté for 3 to 4 minutes until crisp-tender.
- Stir in minced garlic, onion powder, ground cumin, and black pepper. Cook for 1 minute until fragrant.
- Return chicken to the skillet. Add fresh spinach and black beans. Stir until spinach is wilted, about 2 to 3 minutes.
- Stir in white vinegar. Serve the chicken and vegetable mixture over cooked brown rice.
Notes
This dish reheats well for future meals. Feel free to use microwaveable brown rice pouches to save even more time.
Nutrition (per serving)
- Calories: 490
- Protein: 55 g
- Carbohydrates: 40.5 g
- Fat: 15 g
- Fiber: 10.5 g
- Sodium: 135 mg
- Saturated Fat: 2.5 g
- Sugar: 4 g
- Cholesterol: 125 mg