Healthy Chicken Brown Rice Stir-Fry
Enjoy a delicious and guilt-free meal with this Healthy Chicken Brown Rice Stir-Fry! Packed with lean protein and colorful vegetables, this dish provides a nutritious balance while keeping the fat content low. Perfect for a quick weeknight dinner, you can make this recipe in less than 30 minutes, and it's an excellent way to use leftover chicken. Serve it as a main dish or alongside your favorite steamed vegetables for a complete meal that everyone will love.
N/A
Servings
90
Calories
8
Ingredients
Ingredients
cooked chicken breasts
4 ounces (cut into very small bites)
brown rice
1/2 cup (uncooked)
egg whites
3 (whipped)
carrot
1 (chopped)
onion
1/2 small (chopped)
pepper
to taste (freshly ground)
Braggs liquid aminos
1 1/2 tablespoons
margarine or butter
1 tablespoon
Instructions
1
Begin by boiling a bag of brown rice according to package instructions, cooking it for about 1-2 minutes less than the recommended time to ensure it remains slightly firm. Drain and set aside.
2
In a small non-stick pan, spray with cooking spray and scramble the egg whites over medium heat until cooked through, approximately 3-4 minutes. Set aside.
3
In a large skillet or wok, melt the margarine or butter over medium heat. Add the chopped onion and carrot, and sauté for about 3-4 minutes or until they begin to soften.
4
Add the cooked brown rice to the skillet along with the scrambled egg whites, diced chicken, pepper, and Braggs liquid aminos. Stir everything together thoroughly and cook for an additional 3-4 minutes, allowing the flavors to meld.
5
Serve hot and enjoy your healthy Chicken Brown Rice Stir-Fry!
Nutrition Information
2.5g
Fat
10g
Carbs
8.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the name of this recipe?
The recipe is the Healthy Chicken Brown Rice Stir-Fry.
How many calories are in one serving?
There are 90 calories in this recipe.
What is the fat content of this dish?
This stir-fry contains 2.5g of fat.
How many carbohydrates does this recipe have?
The dish contains 10g of carbohydrates.
What is the protein content per serving?
This recipe provides 8.5g of protein.
How long does it take to prepare this meal?
You can make this recipe in less than 30 minutes, making it perfect for a quick weeknight dinner.
What type of rice is used in this recipe?
The recipe specifically uses brown rice.
How much brown rice is required?
You need 1/2 cup of uncooked brown rice.
How should the brown rice be cooked?
Boil the rice for 1-2 minutes less than the package instructions to ensure it remains slightly firm, then drain it.
How much chicken is needed for this stir-fry?
The recipe calls for 4 ounces of cooked chicken breasts.
How should the chicken be prepared?
The chicken should be cut into very small bites before being added to the dish.
How many egg whites are used?
This recipe uses 3 whipped egg whites.
How do you cook the egg whites for this dish?
Spray a small non-stick pan with cooking spray and scramble the egg whites over medium heat for 3-4 minutes.
What vegetables are included in the recipe?
The recipe includes 1 chopped carrot and 1/2 of a small chopped onion.
What type of fat is used for sautéing the vegetables?
You can use 1 tablespoon of margarine or butter.
How long should the carrot and onion be sautéed?
Sauté them over medium heat for about 3-4 minutes or until they begin to soften.
What is used to season the stir-fry?
The dish is seasoned with freshly ground pepper to taste and 1 1/2 tablespoons of Braggs liquid aminos.
What cooking vessel is recommended?
The recipe suggests using a large skillet or a wok.
How long do you cook the ingredients once they are all combined?
Once combined, cook for an additional 3-4 minutes to allow the flavors to meld.
Is this recipe suitable for a low-fat diet?
Yes, it is tagged as a low-fat recipe and designed to keep fat content low while providing nutritious balance.
Can I use leftover chicken for this recipe?
Yes, it is an excellent way to use leftover chicken.
What can I serve with this stir-fry?
You can serve it as a main dish or alongside your favorite steamed vegetables.
Should the stir-fry be served hot?
Yes, the recipe recommends serving the dish hot.
What are the primary characteristics of this meal?
It is described as a delicious, guilt-free, healthy, and easy-to-make meal.
At what point are the rice and chicken added to the skillet?
Add the rice, scrambled egg whites, and diced chicken after the carrots and onions have softened.
What is the preparation method for the egg whites?
The egg whites should be whipped before they are scrambled.
What is the heat setting for the skillet?
The recipe uses medium heat for sautéing and cooking the combined ingredients.
How many ingredients are in this recipe in total?
There are 8 ingredients required for this Healthy Chicken Brown Rice Stir-Fry.
What are the tags associated with this recipe?
Tags include low-fat, chicken, brown rice, healthy, quick meal, easy recipe, stir-fry, and weeknight dinner.
Is there a specific way to prepare the carrot?
The carrot should be chopped before being sautéed in the skillet.