Name: Chicken & Rice Fall Skillet – A Heart Healthy Stir-fry Meal
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: american
Ingredients: 1 1/2 pounds boneless skinless chicken breast, cut into bite-sized pieces; 2 tablespoons olive oil or avocado oil; 1 medium yellow onion, diced; 3 cloves garlic, minced; 1 red bell pepper, sliced; 1 cup carrots, julienned; 1 1/2 cups green beans, trimmed and halved; 2 cups cooked brown rice; 3 tablespoons low-sodium soy sauce; 1 tablespoon rice vinegar; 1 teaspoon grated fresh ginger; 1/4 teaspoon black pepper; Salt to taste; Fresh parsley or green onions, chopped for garnish

Description

This simple chicken and rice skillet combines lean chicken, brown rice, and vibrant vegetables in a heart healthy stir-fry. Ready in 30 minutes, it’s perfect for busy fall weeknights.

Ingredients

Scale

1 1/2 pounds boneless skinless chicken breast, cut into bite-sized pieces

2 tablespoons olive oil or avocado oil

1 medium yellow onion, diced

3 cloves garlic, minced

1 red bell pepper, sliced

1 cup carrots, julienned

1 1/2 cups green beans, trimmed and halved

2 cups cooked brown rice

3 tablespoons low-sodium soy sauce

1 tablespoon rice vinegar

1 teaspoon grated fresh ginger

1/4 teaspoon black pepper

Salt to taste

Fresh parsley or green onions, chopped for garnish

Instructions

1. Prepare all ingredients before cooking to ensure a smooth process

2. Heat one tablespoon of oil in a large nonstick skillet over medium-high heat

3. Add chicken pieces in a single layer and sear until golden and cooked through, then remove and set aside

4. Add remaining oil to the skillet and sauté garlic and onion until fragrant

5. Stir in carrots, bell pepper, and green beans and cook until crisp-tender

6. Return chicken to the skillet and pour in soy sauce, rice vinegar, ginger, and pepper

7. Add cooked brown rice and toss gently to combine, adding a splash of water or broth if needed

8. Remove from heat and garnish with parsley or green onions before serving

Prep Time: 10 minutes
Cook Time: 20 minutes
Category: dinner
Method: stir-fry
Cuisine: american

Nutrition

Serving Size: 1 serving
Calories: 450
Sugar: 5
Sodium: 600
Fat: 15
Saturated Fat: 3
Unsaturated Fat: 10
Trans Fat: 0
Carbohydrates: 45
Fiber: 6
Protein: 30
Cholesterol: 75

Keywords: chicken stir fry, chicken and rice skillet, heart healthy stir fry, healthy dinner recipe, fall skillet meal, homemade stir fry, quick chicken dinner