Lighter Chicken & Veggie Stir-Fry with Brown Rice
This vibrant Chicken & Veggie Stir-Fry is designed as a nutritious and satisfying lunch option that equips you with energy while keeping the calories in check. Featuring juicy, tender chicken and a colorful array of fresh vegetables, this dish is seasoned to perfection with soy sauce and a hint of sesame oil. It's served over fluffy brown rice and includes scrambled egg for added protein. Ideal for those on a weight loss journey, this meal not only promotes health but also delivers on flavor and satisfaction! Enjoy this beautifully balanced meal that is both waistline-friendly and packed with deliciousness. For tips on how to make your weight loss journey enjoyable, visit our homepage.
2
Servings
225
Calories
12
Ingredients
Ingredients
boneless skinless chicken breasts
8 ounces (cut into thin strips)
garlic cloves
2 (crushed)
light soy sauce
2 tablespoons (for marinade and final seasoning)
white wine or chicken broth
2 tablespoons
sesame oil or olive oil
1 tablespoon
onion
1/2 small (julienne)
broccoli
2 cups (julienne and steamed)
baby carrots
8 (julienne and steamed)
cornstarch
1 teaspoon (mixed with water)
water
1/3 cup
steamed brown rice
1/2 cup
egg
1 (cooked scrambled)
Instructions
1
In a medium bowl, combine chicken strips, crushed garlic, 2 tablespoons of light soy sauce, white wine or chicken broth, and sesame oil. Mix well and let marinate for at least 30 minutes.
2
Heat a large skillet or wok over medium-high heat. Once hot, add the marinated chicken, reserving the marinade for later. Stir-fry the chicken for about 5-7 minutes or until it is lightly browned and cooked through. Remove the chicken from the skillet using a slotted spatula and set it aside, leaving the juices in the pan.
3
In the same skillet, add the julienned onion and sauté for about 3-4 minutes until it begins to soften. Then, add the steamed broccoli and carrots, stir-frying for an additional 2-3 minutes until the vegetables are tender yet crisp.
4
Return the cooked chicken to the skillet and add the cornstarch mixed with water. Stir thoroughly to combine and allow the mixture to cook for another 1-2 minutes until the sauce thickens and evenly coats the chicken and vegetables.
5
To prepare the fried rice, combine the steamed rice with the scrambled egg and any remaining seasonings. Serve the stir-fry hot over a bed of fried rice.
Nutrition Information
7.5g
Fat
30g
Carbs
22.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the name of this recipe?
The recipe is the Lighter Chicken & Veggie Stir-Fry with Brown Rice.
How many calories are in one serving?
Each serving contains 225 calories.
How many servings does this recipe make?
This recipe yields 2 servings.
What is the protein content per serving?
There are 22.5 grams of protein per serving.
How much fat is in this stir-fry?
This dish contains 7.5 grams of fat per serving.
What are the total carbohydrates?
There are 30 grams of carbohydrates per serving.
How long should I marinate the chicken?
The chicken should be marinated for at least 30 minutes.
What goes into the marinade?
The marinade consists of chicken strips, crushed garlic, 2 tablespoons of light soy sauce, white wine or chicken broth, and sesame oil.
Can I use olive oil instead of sesame oil?
Yes, you can use either sesame oil or olive oil for this recipe.
How should the chicken be prepared?
You should use 8 ounces of boneless skinless chicken breasts cut into thin strips.
What vegetables are included in the recipe?
The stir-fry includes half a small onion, 2 cups of broccoli, and 8 baby carrots.
How should the broccoli and carrots be prepared?
The broccoli and carrots should be julienned and steamed before stir-frying.
How long do I cook the chicken in the skillet?
Stir-fry the chicken for about 5-7 minutes until it is lightly browned and cooked through.
Should I keep the marinade?
Yes, you should reserve the marinade to add back into the pan later.
How long do I sauté the onion?
Sauté the julienned onion for about 3-4 minutes until it begins to soften.
How do I thicken the stir-fry sauce?
Mix 1 teaspoon of cornstarch with water and add it to the skillet for 1-2 minutes until the sauce thickens.
What type of rice is used?
The recipe uses 1/2 cup of steamed brown rice.
Is there egg in the rice?
Yes, the recipe includes one cooked scrambled egg to be mixed with the steamed rice.
Is this recipe good for weight loss?
Yes, it is designed as a waistline-friendly meal with balanced nutrients and controlled calories.
What is the meal category?
This recipe is categorized as a Lunch dish.
How many garlic cloves are needed?
The recipe calls for 2 crushed garlic cloves.
How much water is added to the sauce?
The recipe requires 1/3 cup of water mixed with cornstarch.
Can I substitute white wine?
Yes, you can use chicken broth as a substitute for white wine.
How do I serve the stir-fry?
Serve the hot stir-fry over a bed of fried rice made from brown rice and scrambled egg.
How do I cut the onion?
The onion should be cut into a julienne style.
Is this recipe considered high protein?
Yes, with 22.5g of protein per serving, it is a high protein meal.
Is the chicken skinless?
Yes, the recipe specifies using boneless skinless chicken breasts.
What type of soy sauce should I use?
Light soy sauce is recommended for both the marinade and final seasoning.
How many ingredients are in this recipe?
There are 12 ingredients in total.
How long does the final cooking step take?
The final step of thickening the sauce takes approximately 1-2 minutes.