Chicken Stir-Fry with Broccoli, Bell Peppers, and Brown Rice

Stir-fry is a cooking method that involves quickly cooking food over a high heat, where the ingredients (usually vegetables, meat, or fish) are rapidly fried in a small amount of oil while being constantly stirred. This technique helps retain the texture, color, and nutrients of the ingredients. Stir-fry is often prepared in a special deep pan called a wok.

Article author

Dr. Linda

nutritionist

Ingredients:

5 oz (140 g) chicken breast, sliced (220 kcal)
1 cup broccoli florets (30 kcal)
1/2 bell pepper, sliced (15 kcal)
1/2 cup cooked brown rice (110 kcal)
1 tbsp soy sauce (10 kcal)
1 tbsp olive oil (120 kcal)
Garlic and ginger to taste

Calories: ~505 kcal.

Macronutrients: protein: ~35 g, fat: ~20 g, carbs: ~45 g.

Instructions:

Heat olive oil in a large pan or wok over a medium-high heat. Add the chicken slices and cook until browned and cooked through. Remove and set aside.
In the same pan, add the broccoli and bell peppers. Stir-fry for 3–5 minutes until tender.
Return the chicken to the pan, add the soy sauce, garlic, and ginger, and stir to combine. Serve over brown rice....

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October 28, 2025

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