Sizzling Chicken and Vegetable Brown Rice Bowl

This colorful bowl provides a balanced mix of lean protein, fiber-rich brown rice, and nutrient-dense vegetables to keep you energized and satisfied.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 3 cups hot cooked brown rice · 547 kcal in the whole recipe
• 3 tablespoons reduced-sodium soy sauce · 26 kcal in the whole recipe
• 1/4 cup water
• 1 tablespoon honey · 70 kcal in the whole recipe
• 1 tablespoon cornstarch · 34 kcal in the whole recipe
• 1 1/2 tablespoons canola or corn oil · 120 kcal in the whole recipe
• 16 ounces boneless chicken breast, cut into 1-inch cubes · 824 kcal in the whole recipe
• 2 cloves garlic, minced · 10 kcal in the whole recipe
• 1 small white onion, cut into thin wedges · 18 kcal in the whole recipe
• 3 medium carrots, peeled and thinly sliced · 31 kcal in the whole recipe
• 1 1/2 cups small broccoli florets · 24 kcal in the whole recipe
• 1 medium red bell pepper, cut into 1-inch pieces · 41 kcal in the whole recipe

Method

1. Whisk the soy sauce, water, honey, and cornstarch in a small bowl and set aside.

   

2. Heat the oil in a large skillet or wok over medium-high heat. Sauté the minced garlic for 1 minute until golden, then add the chicken cubes and cook for 5-6 minutes until browned. Push the chicken to the side of the pan.

   

3. Add the onion wedges to the center, cook until slightly tender, and push to the side. Repeat this process by cooking the carrots, broccoli, and bell peppers separately in the center before pushing them to the side.

   

4. Pour the soy sauce mixture into the empty center of the skillet. Stir the sauce constantly until it bubbles and thickens, then toss all the chicken and vegetables together to coat them evenly.

   

5. Divide the hot cooked brown rice into bowls, top with the sizzling chicken and vegetable mixture, and serve immediately.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.