Certainly! Here’s a detailed recipe for a hearty and nutritious dish: Chicken and Vegetable Stir-Fry with Brown Rice
*Ingredients:**
#### For the Stir-Fry:
– 1 lb (450g) boneless, skinless chicken breast, thinly sliced
– 2 tablespoons olive oil (or any cooking oil of choice)
– 2 cups broccoli florets
– 1 red bell pepper, sliced
– 1 yellow bell pepper, sliced
– 1 cup snap peas
– 1 medium carrot, thinly sliced
– 1 medium onion, sliced
– 3 cloves garlic, minced
– 1 tablespoon fresh ginger, minced
– 1/4 cup low-sodium soy sauce
– 2 tablespoons hoisin sauce
– 1 tablespoon rice vinegar
– 1 tablespoon cornstarch mixed with 2 tablespoons water (for thickening)
#### For the Brown Rice:
– 1 cup brown rice
– 2 cups water
– 1/2 teaspoon salt (optional)
### **Instructions:**
1. **Cook the Brown Rice:**
– Rinse the brown rice under cold water.
– In a medium saucepan, combine rice, water, and salt. Bring to a boil.
– Reduce heat to low, cover, and simmer for about 45 minutes, or until the rice is tender and water is absorbed.
– Remove from heat and let it sit covered for 10 minutes before fluffing with a fork.
2. **Prepare the Stir-Fry:**
– Heat olive oil in a large skillet or wok over medium-high heat.
– Add the sliced chicken and cook until browned and fully cooked, about 5-7 minutes. Remove chicken from the skillet and set aside.
– In the same skillet, add a bit more oil if needed and sauté onion, garlic, and ginger until fragrant and translucent.
– Add the broccoli, bell peppers, snap peas, and carrots. Stir-fry for 5-7 minutes, or until vegetables are tender-crisp.
– Return the chicken to the skillet.
– In a small bowl, mix soy sauce, hoisin sauce, and rice vinegar. Pour the sauce over the chicken and vegetables.
– Stir in the cornstarch mixture and cook for an additional 2-3 minutes, or until the sauce has thickened and everything is well coated.
3. **Serve:**
– Serve the chicken and vegetable stir-fry over a bed of brown rice.
### **Benefits:**
– **Chicken:** Provides high-quality protein, essential for muscle growth and repair, and is a good source of B vitamins.
– **Broccoli:** Rich in vitamins C and K, fiber, and antioxidants that support immune health and digestion.
– **Bell Peppers:** High in vitamins A and C, which boost immunity and skin health.
– **Carrots:** Packed with beta-carotene, which converts to vitamin A and supports vision and skin health.
– **Brown Rice:** A whole grain that provides more fiber and nutrients compared to white rice, promoting better digestion and sustained energy.
This dish is a balanced meal with protein, vegetables, and whole grains, making it nutritious and satisfying.