Healthy Chicken and Veggie Stir-Fry with Mixed Rice

Healthy Chicken and Veggie Stir-Fry with Mixed Rice is a delicious and nutritious option for busy weeknights or meal prep. This vibrant dish combines tender chicken and fresh vegetables, all tossed in a flavorful sauce. Perfect for family dinners or quick lunches, it’s also customizable to suit your taste. Enjoy the health benefits of lean protein and colorful veggies in every bite!

Why You’ll Love This Recipe

• Quick to Prepare: With just 15 minutes of cooking time, you can have a wholesome meal on the table in no time.
• Packed with Flavor: The combination of garlic, soy sauce, and sesame oil creates a mouthwatering stir-fry that’s hard to resist.
• Versatile Ingredients: Feel free to swap out chicken for shrimp or tofu, tailoring the dish to your preferences.
• Meal Prep Friendly: This stir-fry keeps well in the fridge for up to 4 days, making it a great choice for make-ahead meals.
• Nutritious and Filling: A blend of protein and veggies makes this dish satisfying without being heavy.

Tools and Preparation

To create your Healthy Chicken and Veggie Stir-Fry with Mixed Rice, you’ll need some essential kitchen tools to help you along the way.

Essential Tools and Equipment

• Skillet or wok
• Cutting board
• Knife
• Measuring spoons

Importance of Each Tool

• Skillet or wok: Ideal for even cooking and stir-frying vegetables quickly at high heat.
• Cutting board: Provides a safe surface for chopping ingredients while keeping your workspace organized.
• Knife: A sharp knife ensures precise cuts for even cooking and enhances presentation.

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Ingredients

Prep time: 15 min
Cooking time: 15 min
Servings: 3
Calories per serving: ~460 kcal

For the Stir-Fry

• 500 g (1.1 lbs) chicken breast, cut into bite-sized pieces
• 1 cup broccoli florets
• 1 cup green beans, trimmed
• red bell pepper, sliced
• yellow bell pepper, sliced
• 2 tbsp vegetable oil
• 2 cloves garlic, minced
• 2 tbsp soy sauce
• 1 tbsp oyster sauce
• 1 tbsp honey or maple syrup
• 1 tsp sesame oil
• Salt & pepper to taste

For the Mixed Rice

• 1 cup cooked mixed rice (brown, wild, and white rice blend)
• Pinch of salt

How to Make Healthy Chicken and Veggie Stir-Fry with Mixed Rice

Step 1: Cook the Chicken

Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Add the chicken pieces:
1. Cook until golden brown and fully cooked through, about 5-7 minutes.
2. Remove the chicken from the skillet and set aside.

Step 2: Sauté the Vegetables

In the same skillet, heat the remaining tablespoon of oil:
1. Add minced garlic and sauté for about 30 seconds until fragrant.
2. Add broccoli, green beans, red bell pepper, and yellow bell pepper. Stir-fry for about 3-4 minutes until tender-crisp.

Step 3: Combine Ingredients

Return the cooked chicken to the skillet:
1. Pour in soy sauce, oyster sauce, honey or maple syrup, sesame oil, salt, and pepper.
2. Stir everything together well for another 2 minutes until heated through.

Step 4: Serve

Serve your flavorful stir-fry over a warm bed of mixed rice:
1. Enjoy immediately!

Notes

• You can swap chicken for shrimp or tofu if desired.
• For an extra kick, add chili flakes during cooking.
• This dish is great for meal prep; it keeps well in the fridge for up to four days.

How to Serve Healthy Chicken and Veggie Stir-Fry with Mixed Rice

Serving your Healthy Chicken and Veggie Stir-Fry with Mixed Rice can elevate the dining experience. Here are some creative suggestions to make your meal even more delightful.

Add Fresh Herbs

• Cilantro: A sprinkle of chopped cilantro adds a fresh, zesty flavor.
• Green Onions: Thinly sliced green onions provide a crunchy texture and mild onion flavor.

Incorporate Nuts and Seeds

• Sesame Seeds: Toasted sesame seeds enhance the nutty taste and add a nice crunch.
• Cashews: Adding roasted cashews offers creaminess and an extra layer of flavor.

Pair with a Dipping Sauce

• Soy Sauce Mixture: A simple mix of soy sauce and lime juice can complement the stir-fry beautifully.
• Chili Sauce: For those who enjoy spice, consider serving with a chili garlic sauce for dipping.

How to Perfect Healthy Chicken and Veggie Stir-Fry with Mixed Rice

Perfecting your Healthy Chicken and Veggie Stir-Fry with Mixed Rice involves paying attention to detail. Here are some tips to enhance your dish.

• Use Fresh Ingredients: Always choose fresh vegetables for the best flavor and nutrition.
• Sauté Quickly: Cook the vegetables just until tender-crisp to maintain their vibrant colors and nutrients.
• Marinate Chicken: Marinating chicken beforehand can infuse it with more flavor. A quick marinate in soy sauce works wonders.
• Adjust Seasoning: Taste as you go! Adjust salt, pepper, or sauces to suit your personal preferences.
• Serve Hot: This dish is best served immediately after cooking for optimal texture and taste.

Best Side Dishes for Healthy Chicken and Veggie Stir-Fry with Mixed Rice

Complement your Healthy Chicken and Veggie Stir-Fry with these delightful side dishes that bring balance to your meal.

1. Steamed Edamame: Lightly salted edamame provides protein and a fun finger food experience.
2. Cucumber Salad: A refreshing cucumber salad with rice vinegar dressing adds crispness.
3. Miso Soup: Warm miso soup offers umami flavors that pair well with the stir-fry.
4. Roasted Brussels Sprouts: Crispy roasted Brussels sprouts add depth to your meal’s flavors.
5. Vegetable Spring Rolls: Fresh vegetable spring rolls are a light addition that complements the dish nicely.
6. Zucchini Noodles: These low-carb noodles serve as an alternative base that’s light yet filling.

Common Mistakes to Avoid

To make your Healthy Chicken and Veggie Stir-Fry with Mixed Rice a success, steer clear of common pitfalls.

• Using Overcooked Chicken: Ensure the chicken is cooked just right. Overcooking can make it dry. Cook until golden and no longer pink inside.

• Neglecting Veggie Chop Sizes: Cut vegetables evenly to ensure they cook at the same rate. Uneven sizes may leave some veggies undercooked or mushy.

• Skipping Seasoning Adjustments: Taste as you go! Adjust soy sauce, salt, and other seasonings based on your preference for flavor.

• Not Using Fresh Ingredients: Fresh veggies enhance both taste and nutrition. Avoid wilted or old produce for the best results.

• Ignoring Cooking Times: Stir-frying requires quick cooking over high heat. Don’t walk away; stay attentive to avoid burning your ingredients.

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Storage & Reheating Instructions

Refrigerator Storage

• Store in an airtight container.
• Keeps well for up to 4 days in the fridge.

Freezing Healthy Chicken and Veggie Stir-Fry with Mixed Rice

• Use freezer-safe containers or bags.
• Can be frozen for up to 3 months for optimal freshness.

Reheating Healthy Chicken and Veggie Stir-Fry with Mixed Rice

• Oven: Preheat to 350°F (175°C). Place stir-fry in a baking dish and cover with foil. Heat for about 15-20 minutes until warmed through.

• Microwave: Place in a microwave-safe bowl. Heat on high for 2-3 minutes, stirring halfway through for even heating.

• Stovetop: In a skillet over medium heat, add a splash of water or broth. Stir-fry for 5-7 minutes until hot, adding more liquid if necessary.

Frequently Asked Questions

Here are some common questions about making the Healthy Chicken and Veggie Stir-Fry with Mixed Rice.

Can I use different vegetables in the stir-fry?

You can absolutely customize the stir-fry! Feel free to swap in your favorite veggies like zucchini, carrots, or snap peas.

Is this stir-fry suitable for meal prep?

Yes! The Healthy Chicken and Veggie Stir-Fry with Mixed Rice is perfect for meal prep. It keeps well in the fridge and reheats easily.

How can I make this recipe vegetarian?

Swap out chicken for tofu or tempeh. You can also increase the amount of vegetables for a hearty vegetarian dish.

What type of rice should I use?

Any blend works well! Brown rice, wild rice, or even jasmine rice will complement the flavors of your stir-fry beautifully.

Final Thoughts

The Healthy Chicken and Veggie Stir-Fry with Mixed Rice is not only delicious but also versatile. Customize it with your favorite proteins or seasonal vegetables to suit your tastes. This dish is great for busy weeknights or meal prep days—give it a try!