Chicken & Brown Rice Stir Fry
15 NOVEMBER 2018
chicken & brown rice stir fry
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Here’s the second meal in my 3-part meal prep series. This was made for lunches, and did not disappoint! If you missed it, I made a Tex-Mex egg scramble for breakfast meal prep, that I posted a few days ago. All of these recipes make 4 meals for prep (or 4 servings for guests), with a bit left over to snack on when you’re done cooking!
This chicken and brown rice stir fry recipe is super healthy, and super delicious. Made with carrots, garlic, mushrooms, broccoli — you get a lunch jam-packed with nutrition AND flavor. As I’ve said before — the key is in the seasonings!
A stir fry recipe is meant to be quick and easy to prepare. The prep is painless, and I’m going to walk you through it.
CHICKEN & BROWN RICE STIR FRY: Preparing Your Ingredients
Start by making your brown rice in a pot on the stove. I used “Boil in a Bag” brown rice to make it easy.
While that’s working, let’s prepare the chicken.
- Pound out the chicken breasts until they are even in width.
- Coat with teriyaki marinade and let sit for a few minutes.
- Saute them until just done (no more pink) — you don’t want to overcook as they will cook a bit more when stir-fryed
I also pre-steamed my broccoli for about 3-4 minutes to make sure it was mostly cooked before throwing it into the chicken and brown rice stir fry. You don’t want it too mushy or it will fall apart in the pan.
CHICKEN & BROWN RICE STIR FRY: The Stir-Frying
Once we have the ingredients prepped, we can put everything together in one pan.
Heat up to medium-high heat. Sauce carrots, mushrooms, and garlic. Add pre-steamed broccoli and pre-cooked and sliced chicken breast.
Now we add some flavor! In goes:
- ground ginger
- garlic powder
- chicken broth
- teriyaki sauce
- soy sauce
- rice wine
- honey
Once everything is nice and coated, give it a good toss and serve over the cooked brown rice. Garnish with sesame seeds if desired! Eat with friends and family, or package it up for meal prep for the next few days.
Lucky for me, I have a trusty assistant that pre-washes my dishes for me! (Don’t worry, I’m hyper aware of what is an is not good for my fur baby!) He was waiting all afternoon to get a sample!
| Servings | Prep Time |
| 4-6 servings | 10 minutes |
| Cook Time |
| 30 minutes |
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A healthy meal prep recipe for lunch or dinner. This chicken and brown rice stir fry is packed with nutrition and flavor for anyone's taste buds!
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- 3 cups cooked brown rice
- 2 lbs chicken breast
- 3 carrots sliced
- 2 small heads broccoli (or 1 large head)
- 6-8 oz button or cremini mushrooms, sliced
- 4 cloves garlic, sliced
- 2 cups chicken broth
- 2 Tbl butter or oil
- 1/4 cup soy sauce
- 1 cup teriyaki sauce (divided)
- 1 Tbl honey
- 1/2 tsp ground ginger
- 1 tsp garlic powder
- 1 tsp rice wine vinegar
- salt and pepper to taste
- sesame seeds for garnish
- Pound out chicken breasts until reached even thickness, toss in 1/2 cup of teriyaki sauce and let stand 5 minutes. Heat 1 Tbl. oil or butter in pan over medium high heat. Add chicken and cook until golden brown, about 5-7 minutes each side.
- Add chicken broth and bring to boil. Reduce heat to simmer and cover, about 8 minutes. Remove from heat and set aside. Once cooled to room temperature, slice. Reserve 1/2 cup of remaining liquid in separate bowl.
- While chicken is cooking, chop up broccoli and steam for 3-4 minutes, until just tender. Remove and set aside. You can also cook your brown rice while chicken is working if you haven't already.
- Get large wok or deep pan up to medium-plus heat. Add remaining Tbl. or butter/oil. Add sliced carrots, then sliced mushrooms, then sliced garlic. Season and saute about 5 minutes.
- Add pre-steamed broccoli, followed by cooked/sliced chicken breast. Add in reserved 1/2 cup chicken liquid. Toss. Add ground ginger, garlic powder, soy sauce, teriyaki, honey, and rice wine vinegar. Toss everything to coat and cook on medium-high heat for 2-3 minutes.
- Remove from heat. Serve over brown rice and garnish with sesame seeds if desired.