Healthy Chicken and Veggie Stir-Fry with Mixed Rice

The Healthy Chicken and Veggie Stir-Fry with Mixed Rice is a vibrant dish that brings together tender chicken, crisp vegetables, and wholesome rice. Perfect for busy weeknights or meal prep, this recipe is not only quick to prepare but also packed with flavor and nutrition. With the colorful mix of veggies and the satisfying crunch of mixed rice, it’s a delightful choice for any occasion, whether you’re hosting friends or enjoying a cozy dinner at home.

Why You’ll Love This Recipe

• Quick to Prepare: With just 15 minutes of prep and cook time, this dish fits perfectly into your busy schedule.
• Nutrient-Packed: Loaded with fresh vegetables and lean protein, it’s a nourishing option for any meal.
• Customizable: Easily swap out chicken for shrimp or tofu to suit your preferences.
• Flavorful Sauce: The combination of soy sauce, honey, and sesame oil adds a delicious depth to every bite.
• Meal Prep Friendly: This stir-fry keeps well in the fridge for up to four days, making it great for leftovers.

Tools and Preparation

Before diving into cooking, ensure you have the right tools ready. Having the proper equipment can make the preparation process smoother and more enjoyable.

Essential Tools and Equipment

• Large skillet or wok
• Cutting board
• Sharp knife
• Measuring spoons
• Wooden spoon or spatula

Importance of Each Tool

• Large skillet or wok: Provides ample space for stir-frying, allowing ingredients to cook evenly without overcrowding.
• Sharp knife: Ensures precise cutting of chicken and vegetables, making prep safer and faster.
• Measuring spoons: Guarantees accurate ingredient measurements for consistent flavor in each batch.
• Wooden spoon or spatula: Ideal for stirring without scratching your cookware, ensuring longevity.

Ingredients

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 and cook until golden brown and fully cooked through. Once done, remove the chicken from the pan and set it aside.

Step 2: Sauté the Vegetables

In the same pan, add the remaining tablespoon of oil. Toss in minced garlic and sauté for about 30 seconds until fragrant. Next, add the broccoli florets, green beans, red bell pepper, and yellow bell pepper. Stir-fry these vegetables for about 3-4 minutes until they are tender-crisp.

Step 3: Combine Ingredients

Return the cooked chicken to the pan with vegetables. Pour in soy sauce, oyster sauce (or substitute), honey (or maple syrup), sesame oil, salt, and pepper. Mix everything well while cooking for another 2 minutes to combine flavors.

Step 4: Serve Over Rice

Serve your delicious stir-fry over a bed of warm mixed rice. Enjoy your healthy meal!

Notes

Feel free to swap chicken for shrimp or tofu if you’re looking for variety. Adding chili flakes can give it an extra kick if desired. This dish makes excellent leftovers; 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 is as important as preparing it. The right presentation can enhance the dining experience, making it more enjoyable for everyone.

Use Colorful Bowls

• Opt for vibrant bowls to highlight the colorful stir-fry. This adds visual appeal and makes the dish more enticing.

Garnish with Fresh Herbs

• Sprinkle fresh herbs like cilantro or green onions on top. This adds flavor and freshness to each bite.

Pair with Lemon Wedges

• Serve lemon or lime wedges on the side. A squeeze of citrus can brighten up the flavors of your stir-fry.

Add Crunchy Nuts

• Top with toasted cashews or peanuts for an extra crunch. This contrast in texture makes the meal more satisfying.

Offer Extra Sauce

• Provide extra soy sauce or a homemade dipping sauce on the side. This allows guests to customize their flavor preferences.

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

Perfecting your Healthy Chicken and Veggie Stir-Fry with Mixed Rice involves a few key techniques. Here are some tips to elevate your dish:

• Prep Ingredients Ahead: Have all vegetables and chicken ready before cooking. This speeds up the cooking process and ensures even cooking.

• Use High Heat: Cooking at medium-high heat helps achieve that delicious stir-fried flavor while keeping veggies crisp.

• Don’t Overcrowd the Pan: Cook in batches if necessary. Overcrowding can lead to steaming instead of stir-frying, resulting in soggy vegetables.

• Adjust Sauce to Taste: Feel free to tweak the soy sauce and honey amounts based on your preference. Balancing sweet and salty enhances flavor.

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

While your Healthy Chicken and Veggie Stir-Fry is a complete meal, pairing it with side dishes can create a well-rounded dinner experience.

1. Steamed Edamame: These young soybeans provide protein and are easy to prepare; simply steam and sprinkle with salt.

2. Cucumber Salad: A refreshing salad made with cucumbers, vinegar, and sesame oil adds a crunchy contrast to your stir-fry.

3. Roasted Sweet Potatoes: Sweet potatoes offer a sweet contrast; roast them until crispy for added texture.

4. Quinoa Salad: Prepare a light quinoa salad mixed with diced vegetables and lemon dressing for a nutritious addition.

5. Miso Soup: A warm miso soup complements Asian flavors beautifully; it’s simple to make using instant miso paste.

6. Grilled Zucchini: Lightly grilled zucchini drizzled with olive oil adds a smoky flavor that pairs well with stir-fried dishes.

Common Mistakes to Avoid

Cooking a stir-fry can be simple, but there are some common pitfalls to watch out for. Here are mistakes to avoid for the perfect Healthy Chicken and Veggie Stir-Fry with Mixed Rice.

• Skipping ingredient prep: Not chopping your vegetables and chicken properly can lead to uneven cooking. Always cut them into similar sizes for consistent results.

• Overcrowding the pan: Adding too many ingredients at once can cause steaming instead of stir-frying. Cook in batches if necessary to maintain high heat.

• Ignoring marinating time: For more flavor, allow your chicken to marinate in soy sauce and spices for at least 15 minutes before cooking. This enhances taste significantly.

• Not using high enough heat: Cooking on low heat will result in soggy vegetables. Always use medium-high heat for a proper stir-fry that keeps veggies crisp.

• Forgetting about seasoning: Salt and pepper are essential even if you’re using sauces. Season your chicken and veggies throughout the cooking process for balanced flavor.

• Neglecting garnishes: A sprinkle of sesame seeds or chopped green onions can elevate your dish’s presentation and flavor. Don’t forget these finishing touches!

Storage & Reheating Instructions

Refrigerator Storage

• Store leftovers in an airtight container.
• They will keep well for up to 4 days in the fridge.

Freezing Healthy Chicken and Veggie Stir-Fry with Mixed Rice

• Allow it to cool before transferring to a freezer-safe container.
• It can be frozen for up to 3 months.

Reheating Healthy Chicken and Veggie Stir-Fry with Mixed Rice

• Oven: Preheat oven to 350°F (175°C) and reheat in an oven-safe dish covered with foil until heated through.

• Microwave: Place in a microwave-safe bowl, cover loosely, and heat on medium power, stirring occasionally until warm.

• Stovetop: Heat in a skillet over medium heat, stirring often until hot. Add a splash of broth if it seems dry.

Frequently Asked Questions

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

Can I use different proteins in this Healthy Chicken and Veggie Stir-Fry with Mixed Rice?

Yes! You can easily swap chicken for shrimp or tofu based on your preferences or availability.

What other vegetables work well in this stir-fry?

Feel free to add carrots, snap peas, or zucchini for extra nutrition and color!

Is this recipe suitable for meal prep?

Absolutely! This stir-fry keeps well in the fridge for several days, making it perfect for meal prepping.

How do I make my stir-fry spicier?

Add chili flakes or fresh sliced chili peppers during cooking to give your dish an extra kick.

Can I use brown rice instead of mixed rice?

Yes! Brown rice is a great option; just adjust cooking times as needed since it may take longer than white rice.

What should I serve with this stir-fry?

This dish pairs wonderfully with a side salad or some steamed dumplings for a complete meal experience.

Final Thoughts

The Healthy Chicken and Veggie Stir-Fry with Mixed Rice is not only delicious but also highly versatile. You can customize it with your favorite vegetables or switch up the protein based on what you have on hand. Try this recipe today, and enjoy a quick, nutritious meal that fits perfectly into any busy schedule!

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Healthy Chicken and Veggie Stir-Fry with Mixed Rice

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• Author: Dian
• Total Time: 15 minutes
• Yield: Serves 4

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Description

Healthy Chicken and Veggie Stir-Fry with Mixed Rice is a colorful, nutrient-packed dish that brings together tender chicken breast, vibrant vegetables, and wholesome mixed rice. This recipe is perfect for busy weeknights or meal prep, taking just 15 minutes to prepare and cook. The combination of fresh ingredients and a flavorful sauce makes it a delightful choice for any occasion, whether you’re hosting friends or enjoying a cozy dinner at home. Customize it easily by swapping proteins or adding your favorite veggies to suit your taste.

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Ingredients

Scale 1x2x3x

• 500 g 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 honey or maple syrup
• 1 tsp sesame oil
• Salt & pepper to taste
• 1 cup cooked mixed rice (brown, wild, and white rice blend)
• Pinch of salt

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Instructions

1. In a large skillet or wok, heat 1 tablespoon of vegetable oil over medium-high heat. Add the chicken pieces and cook until golden brown and fully cooked through. Remove from the pan and set aside.
2. In the same pan, add the remaining tablespoon of oil along with minced garlic. Sauté for about 30 seconds until fragrant. Add broccoli florets, green beans, red bell pepper, and yellow bell pepper; stir-fry for about 3-4 minutes until tender-crisp.
3. Return the cooked chicken to the pan. Pour in soy sauce, honey (or maple syrup), sesame oil, salt, and pepper. Mix well and cook for another 2 minutes.
4. Serve over warm mixed rice.

• Prep Time: 10 minutes
• Cook Time: 5 minutes
• Category: Main
• Method: Stir-frying
• Cuisine: Asian

Nutrition

• Serving Size: 1 plate (approximately 350g)
• Calories: 420
• Sugar: 9g
• Sodium: 590mg
• Fat: 15g
• Saturated Fat: 2g
• Unsaturated Fat: 10g
• Trans Fat: 0g
• Carbohydrates: 45g
• Fiber: 5g
• Protein: 30g
• Cholesterol: 75mg