Stir-Fried Brown Rice with Chicken and Veggie Jewels
I call the veggies in this dish “jewels” because they are cut into little squares and their glossy red, green and orange colors shine amongst the earthy brown rice and chicken. And sometimes, it’s just more fun to name a dish with romantic words!
Serves: 4
Container: you will need 4 airtight containers
Time: approximately 35 minutes
Nutritional info per serving:
- Calories: 420
- Fat: 12 grams
- Protein: 21 grams
- Carbs: 61 grams
Ingredients:
- 2 large chicken breasts
- Olive oil
- Salt and pepper
- 1 tsp. chili flakes
- 1 ½ cups dry brown rice
- 1 garlic clove, crushed
- 2 red bell peppers, core and seeds removed, cut into small pieces
- 2 scallions, finely chopped
- 8 spears of asparagus, cut into small pieces (the same size as the bell pepper pieces)
Method:
- Preheat the oven to 356 degrees Fahrenheit and line a baking tray with baking paper.
- Place the chicken breasts on the tray and drizzle with olive oil, salt, pepper and chili flakes, place into the oven for approximately 20 minutes or until the chicken is cooked through.
- Leave the chicken to rest for a few minutes before cutting into small pieces.
- Cook the rice while the chicken is cooking: place the brown rice into a pot and add 2 cups of water, place over a high heat and bring to the boil, reduce to a simmer and cook with the lid on until the water has disappeared and the rice is cooked.
- Add the garlic, peppers, scallions, asparagus and carrot to the pot of rice and add the olive oil and soy sauce mixture, turn the heat up to high and keep stirring as the veggies cook in the rice – you can use a wok or fry pan for this step, but I just use the pot the rice cooked in to save myself another dish to wash up! It works perfectly well.
- Add the chopped cooked chicken to the pot, stir through and leave to cool before dishing into your containers, cover and store in the fridge or freezer until needed!
