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.
4
Servings
40-55 minutes
Total Time
$1.46
Cost per serving
| Temperature: | Medium |
| Serving size: | 1 cup chicken and vegetables + 3/4 cup rice |
| Prep time: | 10 minutes |
| Cook time: | 30-45 minutes |
| Total time: | 40-55 minutes |
| Equipment: | Small bowl Cutting board Wok or large skillet |
| Utensils: | Knife Whisk or fork Spatula or wooden spoon |
Nutrition Facts
Recipe PDFIngredients
3 cups cooked 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 olive or vegetable oil
2 cloves garlic, minced OR 1 teaspoon garlic powder
16 ounces boneless skinless chicken breast, cut into 1-inch cubes
1 onion, chopped
3 cups frozen stir-fry vegetables (any mix of broccoli, carrots, peppers, cauliflower, green beans, baby corn)
Instructions
- Before you begin wash your hands, surfaces, utensils, and vegetables.
- Use a whisk or fork to whisk together soy sauce, water, honey, and cornstarch in a small bowl.
- In a wok or large skillet, heat oil over medium heat until oil is shimmering.
- Add minced garlic and sauté about 1 minute or until golden.
- 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.
- 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.
- 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.
- Pour soy sauce mixture into center of the pan. Heat for about 2 minutes, stirring occasionally, until sauce is thickened.
- 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.
Featured
Ingredients
Ingredients
What goes in Stir-Fried Chicken and Vegetables?
White Onion
Minced Garlic
Stir Fry Vegetables
Cooked and Cooled Brown Rice
Chicken Breast
Nutritional Information(Per Serving)
CALORIES
450
TOTAL FAT
10g
SODIUM
520mg
TOTAL CARBS
54g
PROTEIN
34g
