Ingredients
1 pound boneless skinless chicken breast
1 cup uncooked brown rice
2 cups broccoli florets
1 large red bell pepper, sliced
1 cup julienned carrots
3 tablespoons low-sodium soy sauce
1 teaspoon toasted sesame oil
1 tablespoon grated ginger
2 cloves minced garlic
2 scallions, sliced
Instructions
Cook brown rice according to package instructions
Pat chicken breast dry and season with salt and pepper
Heat 1 tsp sesame oil in a pan over medium-high heat
Cook chicken for 5-7 minutes per side until fully cooked, set aside
Bring water to a boil for the rice, then simmer until tender
Meanwhile, steam broccoli florets for 4-5 minutes
Sauté sliced bell pepper, julienned carrots, grated ginger, and minced garlic in the same pan for 2-3 minutes
Toss cooked rice with steamed broccoli and sautéed veggies if desired
Assemble bowls with rice, chicken, veggie mixture, and drizzle with soy sauce
Notes
Substitute chicken breast with firm tofu or turkey breast for alternative protein sources
Replace brown rice with 2 cups cauliflower rice for a low-carb option
Vegetable substitutions include green beans or asparagus instead of broccoli, yellow bell pepper or snap peas in place of red bell pepper
- Prep Time: 15
- Cook Time: 20
- Category: Low Calorie Meals
- Method: Stir-frying
- Cuisine: Asian-Inspired
- Diet: High-Protein, Low-Calorie
Nutrition
- Serving Size: 1 bowl
- Calories: 300
- Sugar: 1g
- Sodium: 225mg
- Fat: 10g
- Saturated Fat: 1g
- Carbohydrates: 50g
- Fiber: 5g
- Protein: 35g
- Cholesterol: 70mg