Recipe Type
Snacks

Stir Fry

Recipe Image
Stir Fry
Protein
34g
Carbs
46g
Calories
480
Fat
19g
Servings
Makes 4 Servings

Stir fry is another easy way to get loads of nutrients all in the same meal. A serving of this hearty Chicken and Vegetable Stir-Fry is sure to satisfy.  Broccoli is a good source of vitamin A, bell peppers provide vitamins C and E, and mushrooms and broccoli deliver zinc. If chicken is not your thing, switch it out for your favorite seafood or plant-based alternative. Serve this dish over brown rice for a serving of whole grains and to round out your meal. 


Ingredients:

  • 4 Tbsp olive oil, for sautéing, divided
  • 1 lb. chicken breast, cubed
  • 1 medium onion, diced
  • 1 red, 2 green, and 1 yellow bell pepper, cut into slices
  • 1 lb broccoli florets
  • 8 oz brown mushrooms, sliced
  • 2 gloves garlic, chopped
  • ¼ cup water
  • Salt and pepper to taste
  • 2 cups brown rice, prepared, for serving

Directions:

  1. In a large fry pan, heat 2 tablespoons olive oil over medium-to-medium-high heat.
  2. Add the chicken, season with a pinch of salt and pepper and cook until there is no pink inside or an internal temperature of 165 degrees is achieved. 
  3. Remove chicken from the pan and set aside.
  4. Next, add 2 tablespoons olive oil to the same pan. 
  5. Add in the onion and bell peppers. Over medium heat, sauté until the vegetables become slightly tender, around 5 minutes. 
  6. Next, add in the broccoli, mushrooms and garlic. Add in the water and allow the vegetables to cook for 2-3 more minutes.
  7. Place a lid over the pan, reduce the heat to low and cook for around 10 minutes until all of the vegetables are tender.
  8. Assemble the bowls with a bed of brown rice, prepared chicken and top with vegetable mix.