Skip takeout (plus loads of sodium and extra calories) and make this healthier, Indian-inspired chicken-and-broccoli stir-fry instead. Coating the the chicken with spices before cooking seasons the meat and toasts the spices at the same time. Cook or reheat the brown rice before you start making the stir-fry, and be sure to have all the ingredients prepped and ready near the stove—once you start cooking, the whole meal is ready fast. Serve topped with a dollop of plain yogurt and mango chutney.
3 cups broccoli florets with stalks attached (from 1 large head)
2 cups vertically sliced red onion
1 red bell pepper, seeded and cut into strips
1 yellow bell pepper, seeded and cut into strips
2 garlic cloves, minced
1/2 cup unsalted chicken stock
2 tablespoons fresh lime juice
2 teaspoons lower-sodium soy sauce
2 cups cooked brown rice
Added sugars 0g
Calcium 9% DV
Potassium 17% DV
How to Make It
Toss together chicken, curry powder, salt, and cayenne in a large bowl.
Heat oil in a large nonstick skillet over medium-high. Add chicken; cook, stirring occasionally, until cooked through, about 6 minutes. Using tongs, transfer chicken to a medium bowl.
Add broccoli, onion, peppers, and garlic to skillet; cook, stirring constantly, until fragrant, about 2 minutes. Add chicken stock; cover and cook until broccoli is crisp-tender, about 4 minutes. Add chicken, lime juice, and soy sauce; stir until heated through, about 1 minute.
To serve, place 1/2 cup rice in each of 4 shallow bowls, and top with about 1 1/2 cups chicken mixture.
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