Chicken Stir-Fry with Vegetables and Brown Rice

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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!

Chicken Stir-Fry with Vegetables and Brown Rice

Chicken Stir-Fry with Vegetables and Brown Rice

Yields: 6 servings | Serving Size: 1 1/2 cups | Calories: 352 | Total Fat: 10g | Saturated Fat: 1g | Trans Fat: 0g | Cholesterol: 57mg | Sodium: 713mg | Carbohydrates: 41g | Fiber: 4g | Sugar: 6g | Protein: 24g | SmartPoints (Freestyle): 9 |

Ingredients

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

Instructions

  1. 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.
  2. 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.
  3. 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.
  4. 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!
https://skinnyms.com/chicken-stir-fry-with-vegetables-and-brown-rice-recipe/

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8 Comments on "Chicken Stir-Fry with Vegetables and Brown Rice"

  1. Susan  February 10, 2017

    Recipe says “add garlic,” but garlic isn’t mentioned in the ingredients…???

    Reply
    • Gale Compton  February 10, 2017

      Susan, It’s 1 clove minced garlic…just added. 🙂

      Reply
  2. Julie Ketter  January 4, 2018

    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!

    Reply
    • Gale Compton  January 4, 2018

      Julie, So happy you enjoyed the recipe. 🙂 Love Trader Joe’s.

      Reply
  3. Sunisha  February 26, 2019

    Why do you have to remove the ginger slices?! That seems hard to have to pick them all out. What’s the point?

    Reply
    • Gale Compton  February 27, 2019

      Sunisha, It’s a personal preference. Feel free to leave the ginger. 🙂

      Reply
  4. Deborah R  March 3, 2019

    How would you adapt this for the Instant Pot? Thanks!

    Reply
    • Chef Sallie  March 4, 2019

      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!

      Reply

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