East Meets West Stir Fry
Cook Time: 8 minutes
Prep Time: 30 minutes
Total Time: 38 minutes
Serves: 4-6
Category: Lunch/Snacks
Keywords: Brown Rice, Rice, Vegetable, Asian, Low Cholesterol, Healthy, < 60 Mins, Stir Fry
Description
Bring together the bold flavors of East and West with this vibrant and healthy stir fry. Perfect for a quick, nutritious lunch or snack, this dish combines a medley of colorful vegetables with lean ground chicken, a savory sauce, and a base of fiber-rich brown rice. A dash of ginger and honey adds a subtle sweetness, balanced by the saltiness of soy sauce and the depth of chicken broth. Quick to prepare and even quicker to cook, this stir fry is not only low in cholesterol but also packed with protein and fiber.
Ingredients
| Ingredient | Quantity |
|---|---|
| Ground chicken | 1 1/2 lbs |
| Onion, sliced | 1/2 medium |
| Red bell peppers, thinly sliced | 6 slices |
| Yellow bell pepper, thinly sliced | 3/4 cup |
| Broccoli florets | 3/4 cup |
| Sugar snap peas | 3/4 cup |
| Snow pea pods | 3/4 cup |
| Zucchini, sliced | 3/4 cup |
| Garlic, minced | 2 cloves |
| Fresh ginger, minced | 1 1/2 teaspoons |
| Honey | 1 1/2 tablespoons |
| Chicken broth | 1 cup |
| Cornstarch | 1 tablespoon |
| Soy sauce | 1 1/2 tablespoons |
| Cooked brown rice | 2 cups |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 583.2 kcal |
| Fat | 17 g |
| Saturated Fat | 3.6 g |
| Cholesterol | 72.2 mg |
| Sodium | 808.8 mg |
| Carbohydrates | 83.3 g |
| Fiber | 8.2 g |
| Sugar | 24.7 g |
| Protein | 27.1 g |
Instructions
-
Prepare your ingredients: Begin by slicing the onion, bell peppers, and zucchini into thin strips. Cut the broccoli into bite-sized florets and set aside. Mince the garlic and ginger. Measure out the honey, chicken broth, soy sauce, and cornstarch. Cook the brown rice according to package instructions and set aside to keep warm.
-
Heat the pan: Place a wok or large skillet over medium-high heat. Allow it to heat for a couple of minutes until it’s hot.
-
Add oil and seasonings: Pour in a tablespoon of vegetable oil, followed by a pinch of chile flakes if you like a bit of heat. Let the oil heat up for a few seconds, then proceed to the next step.
-
Stir fry the chicken and vegetables: Add the ground chicken to the wok, breaking it apart with a spatula. Stir-fry for about 1 minute until it begins to brown. Add the broccoli florets and red bell peppers, continuing to stir fry for an additional minute.
-
Add the pea pods and zucchini: Toss in the sugar snap peas, snow pea pods, and zucchini. Stir-fry for another minute, allowing the vegetables to become tender but still crisp.
-
Infuse with flavor: Add the minced garlic, ginger, and honey to the pan. Stir the mixture well and cook for 2-4 minutes, letting the flavors meld together and the vegetables reach your desired level of doneness.
-
Make the sauce: In a small bowl, whisk together the chicken broth, sesame oil, and cornstarch until smooth. Pour the mixture into the wok with the stir-fry and stir constantly. Continue to cook for another 2-4 minutes, until the sauce has thickened and reached a simmer.
-
Serve: Spoon a generous portion of the cooked brown rice onto each serving dish. Pour the stir fry mixture over the rice, making sure each serving is well-coated with the flavorful sauce.
-
Enjoy family-style: If you prefer, you can serve the stir fry family-style on a large platter, allowing everyone to scoop out the desired portions for themselves.
Tips for Success
- For added crunch and flavor, top the stir fry with toasted sesame seeds or a sprinkle of chopped green onions.
- Feel free to customize this recipe by adding other vegetables like mushrooms, carrots, or baby corn.
- If you like your stir fry with a little more kick, increase the amount of chile flakes or add a dash of hot sauce.
This East Meets West stir fry is a wholesome, satisfying dish that is sure to become a favorite for busy weekdays or meal prepping. With the combination of lean chicken, nutrient-packed vegetables, and the perfect balance of savory and sweet flavors, it’s a recipe you’ll want to return to again and again.
