Chicken Stir-Fry with Vegetables and Brown Rice

4.5 from 2 votes

Protein-packed chicken pieces dressed in teriyaki sauce are accompanied by long-grain brown rice.

Stir-frys are a no-brainer on busy weeknights. With basic ingredients and easy instructions, the dependable dish always turns out delicious, even if you’re no pro in the kitchen. This healthy chicken stir-fry is no exception! Yummy veggies like carrot slices, broccoli florets, and chewy corn kernels cook in a delectable mixture of garlic and sesame oil until crisp-tender.

Protein-packed chicken pieces dressed in teriyaki sauce are accompanied by long-grain brown rice. The contrast between nutty rice, tender meat, and bold veggies offers a spectrum of flavors and textures to keep your taste buds stimulated. The chicken, veggies, and grains make up a wholesome distribution of protein, fiber, and carbs to keep you full and focused!

4.5 from 2 votes

Chicken Stir-Fry with Vegetables and Brown Rice

This stir-fry contains wholesome ingredients that are easy to throw together to create one appetizing meal.
Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes
Yield 6 people
Serving Size 1.5 cups
Course Dinner
Cuisine Asian
Author SkinnyMs.

Ingredients

  • 1 3/4 cups chicken stock or vegetable stock, low-sodium
  • 1 cup long-grain brown rice
  • 3 inch ginger root cut into slices, divided
  • 1 1/2 tablespoons canola oil or coconut oil
  • 1 pound boneless and skinless chicken breasts or thighs
  • 1 cup broccoli florets small
  • 1 cup carrots peeled and sliced
  • 1 cup corn kernels frozen or fresh cut from cob
  • 1 1/2 cup green beans
  • 1 garlic clove minced
  • 1 tablespoon toasted sesame oil
  • 1/4 cup teriyaki sauce clean eating, homemade or store bought
  • 1/4 teaspoon kosher or sea salt

Instructions

  • In a saucepan over high heat, bring stock or water with rice and half of the ginger root slices to a boil, uncovered. Cover and lower heat to the lowest setting. Cook for about 35 minutes or until all liquid is absorbed. Fluff with a fork.
  • Meanwhile, in a separate skillet or wok, add 1 tablespoon canola/coconut oil and heat. Add chicken and cook over medium-high heat for about 8 to 10 minutes, flipping halfway through. Remove chicken and set aside on a plate.
  • Add remaining canola/coconut oil and heat. Add veggies and remaining ginger slices. Cook for 5 minutes, stirring frequently. Add 3 tablespoons water, cover, and cook for 3 to 5 minutes, until veggies are crisp-tender. Add garlic and sesame oil. Cook for 30 seconds, stirring.
  • Add chicken, teriyaki sauce, and rice back to pan. Cook for 2 minutes, stirring constantly, until hot all the way through. Remove ginger slices before serving. Enjoy!

Nutrition Information

Serving: 1.5cups | Calories: 352kcal | Carbohydrates: 41g | Protein: 24g | Fat: 10g | Saturated Fat: 1g | Cholesterol: 57mg | Sodium: 713mg | Fiber: 4g | Sugar: 6g |
SmartPoints (Freestyle): 9
Keywords Kid-Friendly

Have you made this recipe?
Tag @skinnyms on Instagram or hashtag it #skinnyms

Hungry for more? Follow us on Pinterest, like us on Facebook, and subscribe to our newsletter for the latest healthy lifestyle tips and scrumptious recipes on our plates.

Loved the recipe? Let us know! We love hearing from our readers. Leave a comment below.

This post may include affiliate links.

SAVE YOUR FAVORITE RECIPES
Create a FREE account for quick & easy access

SkinnyMs.

The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

More by Skinny

10 Comments

  1. The homemade teriyaki sauce is delicious! I took a shortcut and used Trader Joe’s Veggie fried rice, but followed your recipe for chicken and tons of veggies!

    1. To prepare this in the Instant Pot, first prepare the rice. For brown rice, use a ratio of 1 cup of rice to 2 1/2 cups of broth and add half of the ginger slices, as directed in the recipe. Set pressure to high and cook for 22 minutes. After the rice is cooked, set aside and keep warm, and prepare the stir fry. Brown chicken in the Instant Pot using the “brown” or “saute” setting, browning cubed chicken on all sides. Add the remaining ingredients. Cook on manual high pressure for 6 minutes and do a quick release to make sure vegetables do not get too soft and lose valuable nutrients. Hope this helps!

  2. Serving size is 1 1/2 cups? Could anyone realistically eat such small portions and be healthy? Otherwise, it looks great!

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating