Weeknight Stir-Fry

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Prep Time 10 minutes mins

Cook Time 45 minutes mins

Course Main Course

Cuisine Chinese

Servings 4

Calories 311 kcal

Ingredients

  

• 1 cup brown rice dry
• 1 bag pre-cut stir-fry vegetable mix
• 1 lb boneless, skinless chicken breast
• 2 tsp ginger divided
• 2 tsp garlic powder divided
• 1 tbsp Olive oil
• Stir-fry sauce of your choice
• Black pepper to taste

Instructions

 

• Boil 2 cups of water and add rice. Reduce to a simmer and cook for 45 minutes.
• While rice is cooking, cut up chicken breasts into bite-sized pieces. In non-stick skillet, add 1 tablespoon of olive oil, chicken, and 1 teaspoon each of ginger and garlic powder. Cook until internal temperature of chicken reaches 165 degrees.
• In a separate skillet, add another tablespoon of olive oil, the remainder of the ginger and garlic powder, and your stir-fry vegetable mix. Sauté until tender. Add the cooked chicken into the vegetable mix and pour sauce over, to heat through.
• Once rice is done cooking, serve chicken and vegetable mixture over 1/2 cup rice.

*Nutritional values will vary depending on sauce and vegetable choice.

Keyword Asian, Stiry-Fry

NUTRITION NOTES

Let’s Get Cooking: 3 Easy Ways to Prepare Your Vegetables!

1. Roasting: Pre-heat your oven to 400 degrees. Spray a baking sheet with non-stick spray or spread some
   olive oil on a pan to prevent sticking. Cut up your vegetables of choice into same-sized pieces and then
   place on a prepared baking sheet. Roast for 30 to 40 minutes, until tender.
2. Steaming: Cut up your vegetables of choice into uniform shapes. Place the vegetables into a microwavesafe
   bowl with a small amount of water. A good amount of water to start with is 2 tablespoons per every
   1 cup of vegetables. Cover the bowl and microwave for 3 to 4 minutes, until tender.
3. Sautéing: To sauté means to cook in fat over heat. This can be a great way to incorporate heart-healthy
   fats into your diet. Fats also help with the absorption of vitamins, too! To sauté, heat a skillet over
   medium-high heat and add 1 tablespoon of a heart-healthy oil, such as olive oil. Then add your
   vegetables of choice and move them around in the pan to cook, until reaching the desired tenderness.

A common question is, “What is the best way to cook vegetables?” The best answer to that question is
whatever method helps you to eat the most of them! Whether you prefer vegetables cooked or raw, getting
at least 5 servings per day is the best way to eat them!