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4.50 from 4 votes
SkinnyMS

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 Time5 minutes
Cook Time35 minutes
Total Time40 minutes
Course: Dinner
Cuisine: Asian
Keyword: Kid-Friendly
Servings: 6 people
Calories: 352kcal
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

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
SmartPoints (Freestyle): 9