Chicken Stir-Fry with Brown Rice
Classic chicken stir-fry with broccoli, bell peppers, and brown rice. 450 calories, 38g protein, balanced and filling.
Chicken Stir-Fry with Brown Rice has 450 calories per serving, with 38g protein, 45g carbs, 12g fat, and 6g fiber. Prep 10 min, cook 15 min.
Nutrition per serving
1 serving(s)
450
Calories
38g
Protein
76% DV
45g
Carbs
16% DV
12g
Fat
15% DV
* %DV based on a 2000 calorie diet
💪 38g protein per serving.
🔥 8.4g protein per 100 cal.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
10 min
Cook Time
15 min
Servings
1
Est. Cost
$4.00
Chicken Stir-Fry with Brown Rice
A balanced meal with lean protein, complex carbs, and vegetables. The brown rice provides sustained energy while the chicken delivers 38g of protein.
Ingredients
- 5 oz chicken breast, sliced thin
- 1 cup broccoli florets
- 1/2 bell pepper, sliced
- 1 cup cooked brown rice
- 1 tbsp soy sauce (low sodium)
- 1 tsp sesame oil
- 1 clove garlic, minced
- 1 tsp ginger, grated
- 1 tsp cornstarch
Instructions
- Cook brown rice according to package directions.
- Marinate chicken in 1 tsp soy sauce and cornstarch for 5 minutes.
- Heat a wok over high heat. Add sesame oil.
- Stir-fry chicken for 3-4 minutes until golden. Remove.
- Add garlic, ginger, broccoli, and bell pepper. Stir-fry 3 minutes.
- Return chicken. Add remaining soy sauce and 2 tbsp water.
- Serve over brown rice.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 450 kcal |
| Protein | 38g |
| Carbs | 45g |
| Fat | 12g |
| Fiber | 6g |
Tips
- Prep all ingredients before cooking — stir-fry moves fast.
- Use leftover rice for best texture.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 3 days.
Freezer
Not recommended for freezing.
Reheat
Microwave 700W for 60–90 seconds, or until steaming hot throughout. Add a splash of broth or water to prevent drying.
Equipment
skillet
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