Stir-Fried Chicken and Vegetables

Dairy-Free | Gluten-Free | Main Dishes | High in Fiber

This simple and tasty rice dish is an alternative to Chinese take-out.

 Stir-Fried Chicken and Vegetables
4
Servings
40-55 minutes
Total Time
$1.46
Cost per serving
Temperature: Medium
Serving size:1 cup + 1 1/2 cups rice
Prep time:10 minutes + time needed to cook rice
Cook time:30-45 minutes
Total time:40-55 minutes
Equipment:

2-quart saucepan

Small mixing bowl

Cutting board

Wok or large skillet

Utensils:

Knife

Whisk or fork

Spatula or wooden spoon

Serving Suggestion:

Serve in a bowl with a glass of water, fat-free milk, or unsweetened tea.

Ingredients

3 cups cooked brown rice OR 1 cup dry brown rice

3 tablespoons low-sodium soy sauce

1/4 cup water

1 tablespoon honey

1 tablespoon cornstarch (or 3 tablespoons flour)

1 1/2 tablespoons oil, vegetable or canola

2 cloves garlic, minced (or 1 teaspoon garlic powder)

16 ounces boneless skinless chicken breast, cut into 1-inch cubes

1 cup white onion, chopped

3 cups frozen stir-fry vegetables (any mix of broccoli, carrots, peppers, cauliflower, green beans, baby corn)

Instructions

  1. Before you begin wash your hands, surfaces, utensils, and vegetables.
  2. Reheat leftover cooked brown rice OR cook 1 cup brown rice according to package directions (about 40 minutes). Set aside and keep hot.
  3. While rice is reheating OR cooking: Add soy sauce, water, honey, and cornstarch to a small bowl. Whisk to combine and set aside.
  4. In a wok or large skillet, heat oil over medium heat until oil is shimmering and flows smoothly like water.
  5. Add minced garlic and sauté about 1 minute or until golden.
  6. Add chicken to pan. Cook 7-10 minutes, stirring frequently, until cooked through. Push cooked chicken to the side of the pan to keep warm.
  7. Add onions to center of pan. Cook about 5 minutes, stirring occasionally, until slightly tender and translucent. Mix onions with cooked chicken and push to the side of the pan.
  8. Add frozen vegetables and sauté, stirring occasionally, for 2-3 minutes. Cover and continue to cook until vegetables are tender and heated through, about 2-4 more minutes. Mix vegetables with onions and chicken and push to the side of the pan.
  9. Pour soy sauce mixture into center of the pan. Heat for about 2 minutes, stirring occasionally, until sauce is thickened.
  10. Toss chicken and vegetable mixture with sauce and serve immediately over cooked brown rice.

Tips

  • If using garlic powder in place of garlic cloves, stir directly into soy sauce mixture.
  • Use an assortment of fresh vegetables in season in place of frozen.
  • Spray measuring spoon with cooking spray prior to measuring honey for easier removal.
  • Rice may be prepared a day ahead of time and stored in the refrigerator for an even quicker weeknight meal.
  • In a rush? Choose instant brown rice to cut down on cooking time.
  • Add frozen, thawed edamame for an extra protein punch.
Ingredients

What goes in Stir-Fried Chicken and Vegetables?

White Onion
White Onion
Minced Garlic
Minced Garlic
Stir Fry Vegetables
Stir Fry Vegetables

Nutritional Information
(Per Serving)

CALORIES
430
TOTAL FAT
10g
SODIUM
510mg
TOTAL CARBS
51g
PROTEIN
33g
See complete nutrition facts >>
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