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📸: How To Make Chicken & Rice Stir-Fry Recipes from Columbus Crew SC Dietitian Jay Short

INGREDIENTS

  • 1 Pound Chicken Breast, Cut Into 1-Inch Cubes
  • Salt And Pepper To Taste
  • 2 Tbsp Olive Oil
  • 2 Cups Broccoli Florets
  • 1/2 Cup Onions, Sliced
  • 1/2 Red Bell Pepper, Sliced
  • 1/2 Yellow Bell Pepper, Sliced
  • 2 Tsp Ginger, Minced
  • 2 Tsp Garlic, Minced

Stir Fry Sauce Ingredients

  • • 1 Tbsp Corn Starch
  • • 2 Tbsp Cold Water
  • • 1/4 Cup Chicken Broth
  • • 3 Tbsp Soy Sauce
  • • 1/4 Cup Honey
  • • 1 Tbsp Sesame Oil

Even though you may not be training as much as the players are, this well-balanced meal provides the quality nutrition all of us need to perform our best!

  • Vegetables provide the vitamins and minerals we need to stay healthy and strengthen our immune systems
  • Chicken breast contains lean protein the help keep us feeling full and our muscles strong
  • Olive oil is full of healthy fat to help absorb the vitamins in those vegetables and aid your overall wellbeing
  • Brown rice gives us carbohydrates to keep us energized and fiber to keep our gut healthy

This is a great meal to make for dinner and pack the leftovers to take to work for lunch the next day.

  • STEP 1: Prepare Rice
  • While making stir fry, you can be cooking some brown rice on a back burner at the same time.
  • STEP 2: Make The Sauce
  • In a bowl, mix corn starch and water. Add remaining sauce ingredients (chicken broth, soy sauce and honey) and whisk to combine. Set to the side.
  • STEP 3: Prepare Vegetables
  • Chop onion, red pepper, and broccoli. Set to the side.
  • STEP 4: Heat Skillet Or Wok To Medium-High
  • Drizzle one tablespoon of olive oil in a large skillet or wok and set over medium-high heat
  • STEP 5: Slice & Cook The Chicken
  • Make sure to cut chicken after cutting vegetables to avoid cross contamination and getting sick
  • Add chicken to skillet or wok, season with salt and pepper and cook for 3-5 minutes or until fully cooked.
  • Remove chicken from skillet and set to the side
  • STEP 6: Cook The Vegetables
  • Turn down the heat to medium, add remaining olive oil and vegetables
  • Cook vegetables until they are just about done, then add ginger and garlic and cook for one more minute
  • STEP 7: Combine Chicken & Vegetables
  • Add chicken back into the skillet with the vegetables and mix everything together
  • STEP 8: Add Sauce & Plate
  • Mix the stir fry sauce once more and pour over the chicken and vegetables. Gently mix everything together.
  • Bring to a boil, stirring regularly for one minute
  • Serve on top of the freshly cooked brown rice