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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 504kcal
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:

  • Prepare 1 cup instant brown rice according to package directions.
  • 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.
  • Whisk together eggs and corn starch in a bowl. The mixture should be somewhat thick.
  • 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.]
  • Heat remaining 2 tbsp sesame oil in skillet. Add chicken and cook until browned and fully cooked, approximately 5 to 8 minutes.
  • While chicken is cooking, prepare sauce in another bowl: mix together honey, soy sauce, garlic, sesame seeds, tomato paste, and rice wine vinegar.
  • When chicken is fully cooked, add sauce. Cook for a minute or two until heated through and thickened. Toss with cooked vegetables.
  • Serve chicken and vegetables over brown rice, and garnish with green onions.

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%

Nutrition

Calories: 504kcal