Chicken and Rice Stir-Fry: Quick, Easy, and Gluten-Free

This chicken and rice stir-fry is a delicious and gluten-free one-pan meal. It’s packed with wholesome ingredients and comes together in just 30 minutes, making it perfect for busy nights!

• Total Time: 30 minutes
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Servings: 4

Ingredients

For the Stir-Fry:

1. 2 tbsp sesame oil or vegetable oil
2. 500 g chicken breast or thighs (cut into bite-sized pieces)
3. 3 cups cooked white or brown rice (gluten-free)
4. 1 cup broccoli florets
5. 1 cup bell peppers (sliced)
6. 1 cup carrots (julienned)
7. 1/2 cup green beans (trimmed)
8. 2 green onions (sliced, for garnish)
9. 1 tbsp sesame seeds (optional, for garnish)

For the Sauce:

• 1/4 cup gluten-free soy sauce or tamari
• 2 tbsp rice vinegar
• 1 tbsp honey or maple syrup (optional)
• 1 tsp sesame oil
• 1/2 tsp ground ginger

Step-by-Step Instructions

1. Prepare the Sauce:
   In a small bowl, whisk together soy sauce, rice vinegar, honey (if using), sesame oil, and ginger. Set aside.
2. Cook the Chicken:
   Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add the chicken pieces and cook for 5-7 minutes, or until fully cooked and golden brown. Remove from the skillet and set aside.
3. Stir-Fry the Vegetables:
   Add the remaining oil to the skillet. Toss in the broccoli, bell peppers, carrots, and green beans. Stir-fry for 5-6 minutes until tender-crisp.
4. Combine:
   Return the cooked chicken to the skillet along with the cooked rice. Pour the sauce over the mixture and toss well to combine. Stir-fry for 2-3 minutes until heated through and the sauce evenly coats the ingredients.
5. Serve:
   Divide the stir-fry among plates or bowls. Garnish with green onions and sesame seeds if desired. Serve warm.

Nutritional Information (per serving)

• Calories: 340
• Protein: 30 g
• Fat: 10 g
• Carbohydrates: 34 g
• Fiber: 4 g
• Sugar: 5 g

Vitamins and Benefits

Contains:

• Protein (chicken): Supports muscle repair and growth.
• Vitamin C (bell peppers): Boosts immunity and promotes skin health.

Benefits:
This dish is gluten-free, high in protein, and packed with fresh vegetables, making it a balanced and nutritious meal.

Stir-frying is a cooking method that originated in China and has been used for over 2,000 years due to its ability to quickly cook ingredients while preserving their flavor and nutrients!

Storage Tips

• Store leftovers in an airtight container in the refrigerator for up to 3 days.
• Reheat in a skillet or microwave until heated through.

FAQ

Can I use frozen vegetables?
“Yes, frozen vegetables work well. Just thaw and drain them before stir-frying.”

What rice is best for this dish?
“White jasmine rice, brown rice, or even cauliflower rice for a low-carb option.”

Can I make this dish vegetarian?
“Absolutely! Replace chicken with tofu, tempeh, or chickpeas for a plant-based option.”