Weeknight Chicken StirFry

11 35 574
Ingredients Minutes Calories
Prep Cook Servings
10 min 25 min 4
Weeknight Chicken StirFry
Health Highlights

Ingredients


1 cup Brown rice, medium-grain, dry
4 breast Chicken breast, boneless, skinless (marinated overnight in stir fry marinade)
1 cup Cremini (Italian) mushroom (sliced)
1 medium White onion
1 head Broccoli, raw (chopped into small florets)
1 medium head Cauliflower (chopped into small florets)
1 cup grated Carrots (or thinly sliced into matchsticks or coins)
1 medium pepper(s) Red bell pepper (sliced)
1 head(s) Bok choy (chopped; or 4-5 baby boy choy)
1 can(s) (8oz) Water chestnuts, canned (drained and sliced)
1/4 cup Stir fry sauce, ready-to-serve

Instructions


  1. Cook brown rice according to package directions.
  2. Meanwhile, in a large skillet or wok over medium-high heat, add the chicken and brown until cooked through.
  3. Transfer the cooked chicken to a clean plate, using a slotted spoon, to keep as much of the liquid in the pan as
    possible.
  4. Add the mushrooms, onion, peppers, broccoli, and cauliflower to the pan and cook, stirring occasionally until the onions are translucent, the mushrooms browned, and the broccoli and cauliflower are fork tender (about 3-5 minutes).
  5.  Add the carrots and red pepper and cook for another 2-3 minutes.
  6. Then add the bok choy and water chestnuts, cover, and cook until the boy choy is wilted (about 2 minutes).
  7. Finally, add the stir-fry sauce and chicken to the skillet with the vegetables and stir till combined. Continue to simmer until sauce is warmed.
  8. Serve stir-fry over brown rice and enjoy!

Notes:

  • To speed up the cooking process, pick up a bag of frozen stir-fry vegetables and rotisserie chicken on the way home, or use leftover cooked chicken from the night before.
  • To make the recipe vegan-friendly, swap out the chicken for frozen edamame or firm tofu.

Nutrition Facts

Per Portion

Calories 574
Calories from fat 77
Calories from saturated fat 16.8
Total Fat 8.6 g
Saturated Fat 1.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.1 g
Monounsaturated Fat 2.4 g
Cholesterol 170 mg
Sodium 441 mg
Potassium 2372 mg
Total Carbohydrate 65 g
Dietary Fiber 10.7 g
Sugars 14.1 g
Protein 65 g

Dietary servings

Per Portion


Grain 1.5
Meat 2.6
Meat Alternative 1.2
Vegetables 10.7

Energy sources


Pygal42%464.66258603001035171.9281767796497313%389.72666229461925282.209257195589245%293.3017313627308181.4547899499529342%13%45%CarbohydratesFatProtein

Meal Type(s)

Main




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