Brown Rice Chicken Stir-Fry Bowl
4 servings · 15 min prep · 15 min cook
Macros per serving
↓ 28% fewer calories · 135 kcal saved
Smart swaps
- White rice→Brown rice
Adds 3g fiber per serving plus magnesium, selenium, and more B-vitamins from the intact bran layer.
- Chicken thighs→Chicken breast
Cuts fat in half per serving while increasing protein content by about 5g.
- Frozen peas and carrots only→Broccoli, bell pepper, and snap peas
Triples vegetable volume, adding vitamins C and K, folate, and significantly more fiber.
- 3 tbsp vegetable oil + sesame oil→1 tbsp avocado oil + sesame seeds
Reduces cooking oil by 75%; sesame seeds add crunch, calcium, and zinc instead of liquid fat.
Original
- 4 cups cooked white rice (day-old)
- 1 lb boneless skinless chicken thighs, diced
- 3 tbsp vegetable oil
- 2 whole large eggs, beaten
- 3 tbsp soy sauce
- 1 cup frozen peas and carrots
- 0.5 medium yellow onion, diced
- 2 cloves garlic cloves, minced
- 1 tbsp sesame oil
Healthy version
- •3 cups cooked brown rice
- •1.25 lbs boneless skinless chicken breast, diced
- •1 tbsp avocado oil
- •2 whole large eggs
- •2 tbsp low-sodium soy sauce
- •1 tbsp rice vinegar
- •2 cups broccoli florets
- •1 large red bell pepper, sliced
- •1 cup snap peas
- •3 cloves garlic cloves, minced
- •1 tsp fresh ginger, grated
- •1 tbsp sesame seeds
- •3 stalks green onions, sliced
Method
- 1
If brown rice is not already cooked, cook ahead and refrigerate (day-old rice works best for stir-frying).
- 2
Season diced chicken breast with salt, pepper, and a splash of soy sauce. Heat half the avocado oil in a large wok or skillet over high heat.
- 3
Cook chicken in a single layer, undisturbed, for 3-4 minutes until golden. Flip and cook 2-3 more minutes. Remove and set aside.
3–4 minutes - 4
Add remaining oil. Scramble eggs, break into pieces, and set aside with chicken.
- 5
Add broccoli, bell pepper, and snap peas to the wok. Stir-fry 3-4 minutes until tender-crisp.
3–4 minutes - 6
Add garlic and ginger, cook 30 seconds. Add brown rice and stir-fry 2-3 minutes until rice is heated through and slightly crispy.
30 seconds2–3 minutes - 7
Return chicken and eggs. Add soy sauce and rice vinegar. Toss everything together.
- 8
Serve in bowls topped with sesame seeds and green onions.