If you’re looking for a meal that’s bursting with flavor, color, and nutrients, then this Chicken Stir-Fry with Vegetables and Brown Rice is your answer. It’s quick to prepare, making it an ideal weeknight dinner option. With tender chicken, crisp vegetables, and a savory sauce all atop fluffy brown rice, this dish encapsulates everything you crave in a wholesome, hearty meal. Plus, it’s incredibly adaptable, so you can use whatever veggies you have on hand. Let’s dive into why this recipe has secured a permanent spot in my rotation!
Why It’s My Go-To
This Chicken Stir-Fry with Vegetables and Brown Rice is not only delicious but also incredibly versatile. The combination of tender chicken, vibrant veggies, and nutty brown rice creates a delightful harmony that fills your plate and satisfies your taste buds. I love that it can be ready in under 30 minutes, making it perfect for busy weeknights. With its low-sodium content and wholesome ingredients, it’s a meal I feel good about serving my family. Best of all, it’s easily customizable, allowing you to switch up the veggies or protein based on what you have available.
The Ingredient Lineup
Here’s what you’ll need to make this delicious stir-fry:
- 1 ¾ cups low-sodium chicken stock or vegetable stock
- 1 cup long-grain brown rice
- 3-inch ginger root, cut into slices, divided
- 1 ½ tablespoons canola oil or coconut oil
- 1 pound boneless and skinless chicken breasts or thighs
- 1 cup small broccoli florets
- 1 cup carrots, peeled and sliced
- 1 cup corn kernels, frozen or fresh cut from cob
- 1 ½ cups green beans
- 1 clove garlic, minced
- 1 tablespoon toasted sesame oil
- ¼ cup teriyaki sauce, clean eating, homemade or store-bought
- ¼ teaspoon kosher or sea salt
Prep & Cook Tools
To make your cooking experience smooth and efficient, gather the following tools:
- Large Skillet or Wok: Essential for stir-frying the chicken and vegetables.
- Measuring Cups and Spoons: For accurate ingredient measurements.
- Wooden Spoon or Spatula: To stir-fry and combine ingredients without scratching your cookware.
- Rice Cooker or Pot: To cook the brown rice to perfection.
Chicken Stir-Fry with Vegetables and Brown Rice: From Prep to Plate
Now that we have everything we need, let’s get cooking! Follow these simple steps to create your Chicken Stir-Fry with Vegetables and Brown Rice.
Step 1: Cook the Brown Rice
Start by rinsing the long-grain brown rice under cold water until the water runs clear. In a medium pot, bring 1 ¾ cups of low-sodium chicken stock or vegetable stock to a boil. Add the rinsed rice, bring it back to a boil, then reduce the heat to low, cover, and let it simmer for about 40-45 minutes or until the rice is tender and has absorbed all the liquid. Once done, fluff it with a fork and set aside.
Step 2: Prepare the Chicken and Vegetables
While the rice is cooking, slice the boneless chicken breasts or thighs into bite-sized pieces. In a large skillet or wok, heat 1 ½ tablespoons of canola oil or coconut oil over medium-high heat. Add the chicken to the skillet and cook for about 5-7 minutes, stirring frequently until the chicken is browned and cooked through. Remove the chicken from the skillet and set aside.
Step 3: Sauté the Vegetables
In the same skillet, add the minced garlic and the ginger slices. Sauté for about 1 minute until fragrant. Then, add the broccoli florets, sliced carrots, corn kernels, and green beans. Stir-fry the vegetables for about 5-7 minutes until they are tender yet crisp.
Step 4: Combine Everything
Return the cooked chicken to the skillet with the vegetables. Add the toasted sesame oil and teriyaki sauce, stirring everything together until well-coated. If needed, sprinkle in the kosher or sea salt to taste. Let it cook for another 2-3 minutes, allowing the flavors to meld.
Step 5: Serve and Enjoy!
To serve, place a generous scoop of the fluffy brown rice on a plate, topped with the savory chicken and vegetable stir-fry. Enjoy your vibrant, nutritious meal!
Variations for Dietary Needs
This Chicken Stir-Fry with Vegetables and Brown Rice is easily adaptable to fit various dietary preferences. Here are a few ideas:
- For a vegetarian option, replace the chicken with tofu or tempeh.
- Use quinoa or cauliflower rice instead of brown rice for a low-carb alternative.
- Add extra vegetables like bell peppers, snap peas, or zucchini for more color and nutrition.
- Make it gluten-free by using tamari instead of teriyaki sauce.
Steer Clear of These
When preparing your Chicken Stir-Fry with Vegetables and Brown Rice, here are a few things to avoid:
- Overcooking the vegetables can lead to mushy textures; aim for a crisp-tender finish.
- Using high-sodium sauces can overpower the dish; opt for low-sodium options whenever possible.
- Skipping the ginger can diminish the flavor profile; it adds a lovely warmth and zest.
Save It for Later
If you have leftovers, you’re in luck! This Chicken Stir-Fry with Vegetables and Brown Rice stores beautifully. Here are some tips for saving it for later:
- Store leftovers in an airtight container in the refrigerator for up to 3-4 days.
- Reheat in the microwave or on the stovetop, adding a splash of water or stock to keep it moist.
- Freezing is also an option; just be aware that the texture of the veggies may change upon thawing.
Your Top Questions
Can I use different types of rice?
Absolutely! While brown rice adds a nutty flavor and additional nutrients, you can substitute it with white rice, jasmine rice, or even quinoa for a different texture and taste.
What if I don’t have teriyaki sauce?
If you’re out of teriyaki sauce, you can create a simple stir-fry sauce using soy sauce, a touch of honey or maple syrup, and a splash of rice vinegar for a quick alternative.
Is this dish spicy?
This Chicken Stir-Fry is not inherently spicy, but you can definitely add some heat with red pepper flakes or a drizzle of sriracha if you prefer a spicier kick!
Can I make this dish in advance?
Yes! You can prep all the ingredients in advance and store them separately in the fridge. Just cook the stir-fry right before you’re ready to eat for optimal freshness.
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Wrap-Up
In conclusion, this Chicken Stir-Fry with Vegetables and Brown Rice is a delightful addition to your weeknight dinner repertoire. It’s nourishing, colorful, and packed with flavor, making it a meal that everyone will love. Whether you follow the recipe as is or customize it to suit your tastes, you can’t go wrong with this wholesome dish. Grab your ingredients, roll up your sleeves, and get ready to whip up a meal that’s sure to impress!
Chicken Stir-Fry with Vegetables and Brown Rice
Equipment
- Large Skillet or Wok
- Measuring cups and spoons
- Wooden Spoon or Spatula
- Rice cooker or pot
Ingredients
- 1 ¾ cups low-sodium chicken stock or vegetable stock
- 1 cup long-grain brown rice
- 3-inch ginger root cut into slices, divided
- 1 ½ tablespoons canola oil or coconut oil
- 1 pound boneless and skinless chicken breasts or thighs
- 1 cup small broccoli florets
- 1 cup carrots peeled and sliced
- 1 cup corn kernels frozen or fresh cut from cob
- 1 ½ cups green beans
- 1 clove garlic minced
- 1 tablespoon toasted sesame oil
- ¼ cup teriyaki sauce clean eating, homemade or store-bought
- ¼ teaspoon kosher or sea salt
Instructions
- Rinse the long-grain brown rice under cold water until the water runs clear. In a medium pot, bring 1 ¾ cups of low-sodium chicken stock or vegetable stock to a boil. Add the rinsed rice, bring it back to a boil, then reduce the heat to low, cover, and let it simmer for about 40-45 minutes or until the rice is tender and has absorbed all the liquid. Once done, fluff it with a fork and set aside.
- Slice the boneless chicken breasts or thighs into bite-sized pieces. In a large skillet or wok, heat 1 ½ tablespoons of canola oil or coconut oil over medium-high heat. Add the chicken to the skillet and cook for about 5-7 minutes, stirring frequently until the chicken is browned and cooked through. Remove the chicken from the skillet and set aside.
- In the same skillet, add the minced garlic and the ginger slices. Sauté for about 1 minute until fragrant. Then, add the broccoli florets, sliced carrots, corn kernels, and green beans. Stir-fry the vegetables for about 5-7 minutes until they are tender yet crisp.
- Return the cooked chicken to the skillet with the vegetables. Add the toasted sesame oil and teriyaki sauce, stirring everything together until well-coated. If needed, sprinkle in the kosher or sea salt to taste. Let it cook for another 2-3 minutes, allowing the flavors to meld.
- To serve, place a generous scoop of the fluffy brown rice on a plate, topped with the savory chicken and vegetable stir-fry. Enjoy your vibrant, nutritious meal!
Notes
- Store leftovers in an airtight container in the refrigerator for up to 3-4 days.
- For a vegetarian option, replace the chicken with tofu or tempeh.
- Use quinoa or cauliflower rice instead of brown rice for a low-carb alternative.
- Make it gluten-free by using tamari instead of teriyaki sauce.
- Avoid overcooking vegetables to keep them crisp-tender and flavorful.
