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Healthy Chicken Stir Fry

This healthy chicken stir fry recipe is a perfect option when you’re craving takeout but want something better for your health – and budget! 

Course Main Course
Cuisine Chinese
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4
Calories 504 kcal
Author Snacking in Sneakers

Ingredients

Ingredients:

  • 1 cup instant brown rice (dry)
  • 1 tbsp + 2 tsp sesame oil
  • 2 cups broccoli (chopped florets)
  • 1 bell pepper, chopped
  • 1 lb chicken breast, cut into 1 inch pieces
  • 1/4 tsp pepper
  • 2 eggs
  • 3 tbsp corn starch
  • 1/3 cup honey
  • 1/4 cup lower sodium soy sauce
  • 2 cloves garlic, minced
  • 2 tbsp sesame seeds
  • 1 1/2 tbsp rice wine vinegar
  • 1 1/2 tbsp tomato paste
  • 3 green onions, thinly sliced

Instructions

Directions:

  1. Prepare 1 cup instant brown rice according to package directions.

  2. Meanwhile, heat 1 tbsp sesame oil in a large skillet. Add broccoli and bell pepper. Sauté for 5 minutes or until crisp-tender. Remove from pan and set aside in a bowl.

  3. Whisk together eggs and corn starch in a bowl. The mixture should be somewhat thick.

  4. Season chicken with pepper (I skipped seasoning with any salt, since you’ll get plenty in the soy sauce mixture), then dredge in egg mixture. [There will be some egg mixture leftover; toss whatever is left.]

  5. Heat remaining 2 tbsp sesame oil in skillet. Add chicken and cook until browned and fully cooked, approximately 5 to 8 minutes.

  6. While chicken is cooking, prepare sauce in another bowl: mix together honey, soy sauce, garlic, sesame seeds, tomato paste, and rice wine vinegar.

  7. When chicken is fully cooked, add sauce. Cook for a minute or two until heated through and thickened. Toss with cooked vegetables.

  8. Serve chicken and vegetables over brown rice, and garnish with green onions.

Recipe Notes

Approximate nutrition analysis (per serving):

504 calories, 16 g fat (3 g sat fat), 670 mg sodium, 57 g carbohydrate, 4 g fiber, 33 g protein, Vitamin A: 15%, Vitamin C: 117%, Calcium: 11%, Iron: 19%; Potassium: 20%, B6: 45%, Vitamin K: 93%