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Quick Chicken Stir-Fry with Brown Rice

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A quick and easy healthy dinner recipe featuring tender chicken strips, crisp vegetables, and nutty brown rice, ready in under 30 minutes.

Ingredients

Scale
  • 1 pound (450g) chicken breast, thinly sliced into bite-sized strips
  • 1 cup (190g) uncooked brown rice, long-grain or medium-grain
  • 1 medium bell pepper, thinly sliced
  • 1 cup broccoli florets (fresh or frozen)
  • 1 medium carrot, julienned or thinly sliced
  • 2 scallions, chopped
  • 2 cloves garlic, minced
  • 3 tablespoons low-sodium soy sauce
  • 1 tablespoon oyster sauce or hoisin (optional)
  • 1 teaspoon toasted sesame oil
  • 1 tablespoon honey or maple syrup
  • 1 teaspoon grated fresh ginger
  • 2 tablespoons vegetable or canola oil
  • Optional garnish: sesame seeds or chopped fresh cilantro

Instructions

  1. Rinse 1 cup (190g) brown rice under cold water. Add to a medium saucepan with 2 1/2 cups (600ml) water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 40-45 minutes until tender and water is absorbed. Fluff with a fork and keep warm.
  2. In a small bowl, whisk together 3 tablespoons soy sauce, 1 tablespoon oyster sauce (optional), 1 teaspoon toasted sesame oil, 1 tablespoon honey, and 1 teaspoon grated ginger. Set aside.
  3. While the rice cooks, slice the chicken into thin strips about 1/2-inch wide. Wash and slice bell pepper, julienne carrots, chop broccoli into bite-sized florets, mince garlic, and chop scallions.
  4. Place a large skillet or wok over medium-high heat. Add 2 tablespoons vegetable oil and let it shimmer but not smoke.
  5. Add chicken strips in a single layer, leaving space between pieces. Let sear for 2-3 minutes without stirring, then toss and cook another 2 minutes until mostly cooked through but still juicy. Remove chicken to a plate.
  6. In the same pan, add a bit more oil if needed. Toss in garlic and cook until fragrant, about 30 seconds. Add carrots and broccoli first, stir-fry for 3-4 minutes until crisp-tender. Then add bell pepper and scallions, cooking another 2 minutes.
  7. Return chicken to the pan with veggies. Pour the prepared sauce over everything. Toss and stir for 1-2 minutes until chicken is fully cooked (internal temp 165°F/74°C) and sauce coats the ingredients evenly.
  8. Spoon the stir-fry over warm brown rice. Garnish with sesame seeds or fresh cilantro if desired.

Notes

Do not overcrowd the pan to ensure a quick sear and avoid steaming. Cook chicken and vegetables in batches if necessary. Start cooking rice first as it takes the longest. For gluten-free, substitute tamari for soy sauce. For vegetarian, swap chicken with firm tofu or tempeh and use mushroom soy sauce or vegetarian stir-fry sauce instead of oyster sauce.

Nutrition

Keywords: quick chicken stir-fry, brown rice, healthy dinner, easy stir-fry, weeknight meal, chicken recipe, Asian stir-fry

Find it online: https://sofiaspice.com/quick-chicken-stir-fry-with-brown-rice-easy-30-minute-healthy-dinner-recipe/