Chicken & Broccoli Stir-Fry with Brown Rice

Better than takeout. Done in 25 minutes. A complete, balanced meal.

Ingredients

• 7 oz chicken breast, sliced thin
• 2 cups broccoli florets
• 1 cup snap peas
• ½ cup bell pepper strips

½ cup cooked brown rice

• Sauce: 3 tbsp low-sodium soy sauce, 1 tbsp oyster sauce, 1 tsp sesame oil, 1 tsp cornstarch, 2 tsp honey, 1 tsp ginger, 2 cloves garlic

Directions

1. Mix all sauce ingredients in a small bowl and set aside.
2. Heat a wok or large pan over high heat until very hot.
3. Add 1 tbsp oil. Cook chicken 5–6 minutes until browned. Remove.
4. Add another ½ tbsp oil. Add broccoli and snap peas, toss frequently 3 minutes.

Add bell pepper, cook 1–2 more minutes.

1. Return chicken to pan. Pour sauce over everything.
2. Toss quickly — sauce thickens in about 1 minute. Serve over brown rice.

Notes

The key to great stir-fry is a very hot pan and keeping everything moving. Cook in small batches if needed — overcrowding the pan causes steaming instead of stir-frying. All ingredients should be prepped before you turn on the heat.

Nutrition

Calories: 560 | Protein: 50g | Carbs: 42g | Fat: 18g | Fiber: 7g