Chicken, Vegetables and Brown Rice Stir Fry

Chicken,Vegetables and Brown Rice Stir Fry Recipe

Chicken, vegetables and brown rice are part of the staples ingredients of my diet. I eat them on a daily basis, because brown rice is a healthy source of complex carbs and chicken breasts are a lean source of protein. However, although I eat and use the same basic ingredients over and over again, I like to come up with new healthy and tasty recipes so I don’t get bored with the foods that I eat. Trust me, you can only go for so long eating plain grilled chicken breast with cooked brown rice and steamed broccoli. My trick is using the same portions of chicken and cooked brown rice, but choosing different vegetables, spices and herbs to flavor the dishes that I make. It makes it a lot easier to follow my diet, because I enjoy the foods I eat and I don’t feel restricted. It also helps with cravings, because by simply changing the seasonings and the vegetables you use, you can turn some plain chicken, vegetables and brown rice into a tasty Asian stir fry, a spicy chicken fajitas, a delicious chicken risotto or a flavorful Indian chicken curry with rice on the side. So there you have it, next time you are one phone call away from ordering chicken fried rice from the nearest Asian take-out, give this healthy stir fry recipe a try. I promise you it will taste better, it will cost a lot less and it will be ready in no time. The recipe makes two portions, so feel free to bring the leftover for lunch.

Ingredients

  • 2 cans (2 x 140 g) chicken breast chunks
  • 1/2 cup brown rice
  • 1 1/2 cups green beans, chopped
  • 1 cup carrots, finely sliced
  • 1 cup cabbage, finely shredded
  • 1 clove of garlic, chopped
  • 1/4 cup fresh cilantro, chopped
  • 1 tsp extra virgin olive oil
  • 1 tsp sesame oil
  • 1 tbsp soy sauce (I use the reduced sodium one)
  • 1/8 tsp pinch ground ginger

Directions

  • Measure 1/2 cup of brown rice and prepare it according to the instructions on the package. Set aside. This will yield roughly 1 1/2 cups of cooked rice. 
  • Open the cans of chicken breast chunks, drain them and set aside.
  • Wash the green beans and cut them all about 1 inch long. Next, wash the carrot, peel it and finely slice it very thin strips. Add the carrots and the green beans to a steaming pot with boiling water. Steam the green beans and the carrots until they are tender, but still crisp. If you don’t have a steamer pot, just boil them for a few minutes. When done, drain and set aside.
  • Meanwhile, wash the cabbage and finely shred it.
  • Take a clove of garlic and chop it.
  • Preheat a wok or a non stick frying pan over medium heat. Add 1 tsp of extra virgin olive oil to the pan and then add the cabbage and the garlic.  Stir fry them for 1 min and then add 1 cup of water to the hot pan to create steam (this is called steam frying).  When the water has almost evaporated, add the cooked rice, the chicken, the green beans and the carrots.
  • Add 1 tsp of sesame oil,1 tbsp of light soy sauce and a large pinch of ground ginger.
  • Chop some fresh cilantro and add it to the stir fry.
  • Stir all the ingredients together and serve.
  • Yield: 2 servings.

Tips

  • Substitute the 2 cans of chicken breast with 1 to 1 1/2 cups of any leftover chicken breast  that you have. Just roughly chop it.
  • Regular stir frying requires around 2 tbsp of oil. Steam frying is a healthier alternative, because it allows you to use very little to no oil. This helps cut down the extra calories.
  • Cook brown rice in bulk and store it in your fridge. It will cut down on prepping and cooking time for daily meals. Measure 3/4 cups of cooked rice per serving.

Nutritional Values

Nutrition Facts - Chicken Stir Fry with Vegetables and Brown Rice

 

 

 Did you like this chicken, vegetables and brown rice stir fry recipe?

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