Chicken Stir-Fry with Steamed Broccoli & Fluffy Rice

Ingredients

• 150 gchicken breast, sliced
• 1red pepper, sliced
• 1carrot, thinly sliced
• 5 ml (1 tsp)olive oil
• 3 g (1 tsp)garlic powder
• al gustodried herbs or Italian seasoning
• 185 g (1 cup)uncooked white rice
• 90 g (1 cup)broccoli florets
• as neededwater
• to tastesalt
• to tasteblack pepper

Instructions

1. 1

   Cook the rice

   Rinse the rice until the water runs clear. Put it in a saucepan with water and salt, bring to the boil, then cover and simmer for 12–15 minutes, until fluffy.

2. 2

   Brown the chicken

   Heat the olive oil in a frying pan over a medium-high heat. Cook the chicken strips for 5–6 minutes, until golden brown.

3. 3

   Stir-fry vegetables

   Add the carrot, red pepper, garlic powder, dried herbs, salt and pepper. Stir-fry for 3–4 minutes, until the vegetables are tender but still crisp.

4. 4

   Steam broccoli

   Steam the broccoli in a steamer basket over boiling water for 4–5 minutes, until bright green and tender.

5. 5

   Serve the meal

   Serve the chicken and vegetable stir-fry alongside the fluffy rice and steamed broccoli.

What is chicken stir-fry?

Stir-frying is a quick way of cooking small pieces of food over fairly high heat, commonly associated with Chinese cooking. This version pairs chicken and vegetables with rice and separately steamed broccoli for a simple, complete plate.

Chicken breast cooks quickly when sliced into strips, while the carrot and pepper bring contrasting colour and texture. Garlic powder and dried herbs season the pan without adding much preparation.

Nutrition and macros by portion

The nutrition label shows one serving as written: 450 calories, 32g protein, 68g carbs, 10g fat.

The rice supplies most of the carbohydrates, while the chicken breast provides much of the protein. Olive oil contributes fat, with smaller amounts also coming from the chicken. Serve the measured portions with the broccoli and vegetables to balance the plate with more produce.

Choosing the ingredients

Chicken breast: Slice it into similar-sized strips so the pieces cook at roughly the same pace. The recipe uses a modest amount of oil to brown the chicken in the pan.

Vegetables: Thinly sliced carrot and strips of red pepper suit the short stir-frying time. Cut them evenly so they become tender-crisp together.

Getting fluffy rice

Rinsing: Wash the rice until the water runs clear, as directed, before cooking it with water and salt. This helps remove loose surface starch.

Simmering: Once the pot comes to the boil, cover it and simmer for 12–15 minutes. Keep the lid on while it cooks, then check that the grains are fluffy before serving.

Browning the chicken

Heat the oil over a medium-high heat before adding the chicken. Cook the strips for 5–6 minutes, turning or stirring as needed so they brown rather than sit against the pan in one place.

Add the vegetables and seasonings after the chicken has browned. The short 3–4 minute stir-fry is intended to leave the vegetables tender-crisp.

Steaming broccoli

Steam the florets in a basket over boiling water for 4–5 minutes. Look for a bright green colour and a tender texture; the florets should still hold their shape.

The broccoli cooks separately from the chicken and vegetables, so it keeps its own texture and can be served beside the rice and stir-fry.

Timing and serving

The rice takes 12–15 minutes, the chicken 5–6 minutes, the stir-fried vegetables 3–4 minutes and the broccoli 4–5 minutes. Prepare the rice first, then use its cooking time to work on the other components.

Serve the three parts together while warm. The rice sits well alongside the savoury chicken, and the broccoli adds another vegetable without crowding the frying pan.

Recipe notes & tips

• Rinse the rice until the water runs clear before cooking.
• Slice the chicken into similarly sized strips for more even cooking.
• Have the carrot, pepper and seasonings ready before you start stir-frying.
• Keep the vegetables moving in the pan so they cook evenly.
• Check the broccoli after 4 minutes and steam longer if needed.

Variations

• Extra vegetables: Add another thinly sliced vegetable alongside the carrot and pepper.
• Fresh garlic: Use finely chopped garlic in place of the garlic powder.
• Herb choice: Use Italian seasoning or another dried herb blend to suit your taste.
• Brown rice: Swap in brown rice, allowing extra time according to its packet instructions.
• More heat: Add chilli flakes with the garlic powder and herbs.

Common mistakes to avoid

• Skipping the rinse: Unrinsed rice can be starchier; rinse it until the water runs clear.
• Crowding the chicken: Too much overlap can prevent good browning; arrange the strips in the pan with room to cook.
• Overcooking the vegetables: Long cooking softens them; stir-fry for 3–4 minutes and check for a tender-crisp texture.
• Lifting the rice lid: Opening the pot during simmering lets heat escape; keep it covered for the 12–15 minutes.
• Oversteaming broccoli: It can lose its fresh texture; begin checking at 4 minutes.

How to store

Refrigerate leftovers in an airtight container within 2 hours and use within 3 days. Reheat until steaming hot throughout; add a splash of water to the rice if it seems dry.

Frequently asked questions