Colorful Chicken & Veggie Stir-Fry with Rice

Ingredients

• 1boneless chicken breast, diced
• 90 g (1 cup)broccoli florets
• 1red pepper, sliced
• 1yellow pepper, sliced
• 125 g (1 cup)green beans
• 30 ml (2 tablespoons)olive oil or sesame oil
• 2 clovesgarlic, minced
• 45 ml (3 tablespoons)soy sauce
• 15 ml (1 tablespoon)honey or maple syrup
• To tasterice vinegar
• For servingcooked brown rice

Instructions

1. 1

   Heat the oil

   Warm the oil in a wok or large frying pan over medium-high heat.

2. 2

   Brown the chicken

   Add the diced chicken and sauté for about 5–7 minutes, until golden brown. Take it out of the pan and set it aside.

3. 3

   Stir-fry vegetables

   Put the broccoli, red and yellow peppers, and green beans in the same pan. Stir-fry for 4–5 minutes, until tender-crisp.

4. 4

   Add the sauce

   Stir in the minced garlic, then add the soy sauce, honey or maple syrup, and rice vinegar.

5. 5

   Heat everything through

   Return the chicken to the pan and toss it with the vegetables and sauce. Cook for another minute, until heated through.

6. 6

   Serve with rice

   Serve the stir-fry over warm brown rice and add a garnish if desired.

What is a chicken and vegetable stir-fry?

Stir-frying is a quick cooking method associated with Chinese cuisine, in which ingredients are cooked over high heat while being moved around the pan. This version pairs chicken with a mix of vegetables and a soy-based sweet-savoury sauce.

The range of colours comes from broccoli, two kinds of pepper and green beans. Brown rice makes it a filling bowl, while the brief cooking time helps the vegetables keep some bite.

Nutrition and macros by portion

The nutrition label shows one serving as written: 430 calories, 30g protein, 48g carbs, 15g fat.

The brown rice supplies most of the carbohydrates, while the chicken provides much of the protein. The oil contributes much of the fat, with additional flavour and sodium coming from the soy sauce. For a balanced plate, serve the stir-fry with a generous share of vegetables alongside the rice.

Choosing the ingredients

Chicken: Dice the breast into similar-sized pieces so they cook at roughly the same rate. Olive oil gives a mild base; sesame oil brings a more pronounced nutty flavour.

Vegetables: Keep the broccoli florets and green beans in manageable pieces, and slice the peppers evenly. This helps them cook in the short stir-frying window.

Sauce: Soy sauce brings saltiness, while honey or maple syrup adds sweetness. Rice vinegar is listed in the method but has no quantity specified, so add it to taste.

Brown the chicken first

Cook the chicken in a single layer where possible, then remove it before adding the vegetables. This gives it a chance to colour rather than steam in the moisture released by the vegetables.

The chicken returns to the pan at the end, so it does not need to stay there while the vegetables cook. Cut into a thicker piece to check that it is cooked through before serving.

Keep the vegetables crisp

Tender-crisp means the vegetables are cooked but still offer a little resistance when bitten. After 4–5 minutes, check a piece of broccoli and a green bean; cook briefly longer if needed.

A hot pan and frequent tossing help the vegetables cook quickly. If the pan is crowded, cook in batches so the ingredients fry rather than soften in their own steam.

Timing the sauce

Add the garlic and sauce after the vegetables have had their initial cooking time. Stir promptly so the garlic and sweetener do not sit against the hot pan for too long.

Once the chicken is back in the pan, the final minute is just to bring everything together and heat it through. Have the rice warm and ready before this stage.

Serving the stir-fry

Spoon the chicken and vegetables over warm brown rice so the grains catch the sauce. Divide the rice and stir-fry evenly between two servings.

For a simple side, serve with extra steamed vegetables or a crisp salad. A garnish such as sliced spring onion or sesame seeds is optional.

Recipe notes & tips

• Cut the chicken into evenly sized pieces for more consistent cooking.
• Prepare and slice all the vegetables before heating the pan, as stir-frying moves quickly.
• Use a large pan so the vegetables have room to cook rather than steam.
• Taste the sauce before serving and adjust the rice vinegar to suit your preference.
• Warm the brown rice while the chicken and vegetables cook.

Variations

• Swap the protein: Use diced turkey or firm tofu in place of the chicken, adjusting the cooking time as needed.
• Change the vegetables: Replace one of the listed vegetables with sliced carrots or mushrooms.
• Add heat: Stir in chilli flakes or a little chopped fresh chilli with the garlic.
• Use sesame oil: Choose sesame oil for a nuttier flavour in the finished dish.
• Garnish simply: Finish with sliced spring onion or sesame seeds if you have them.

Common mistakes to avoid

• Crowding the pan: The ingredients may steam instead of brown; cook in batches if needed.
• Uneven chicken pieces: Some can finish before others; dice the breast into similar-sized pieces.
• Overcooking the vegetables: They can lose their bite; start checking for tenderness after 4 minutes.
• Adding the garlic too early: It can scorch; stir it in after the vegetables have begun to cook.
• Starting the stir-fry before the rice is ready: The rice can cool while you finish; warm it as the vegetables cook.

How to store

Refrigerate leftovers in an airtight container within 2 hours and eat within 3 days. Reheat until steaming hot throughout in a frying pan or microwave, adding a splash of water if the rice seems dry.

Frequently asked questions