Vegetable-Chicken Stir-Fry with Rice

Gluten Free
Dairy Free
Health score
16%
Vegetable-Chicken Stir-Fry with Rice
30 min.
4
331kcal

Suggestions


Are you looking for a quick and delicious meal that’s both gluten-free and dairy-free? Look no further than this vibrant Vegetable-Chicken Stir-Fry with Rice! Perfectly balanced and bursting with flavor, this dish is not only a feast for the eyes but also a wholesome option for lunch or dinner.

In just 30 minutes, you can whip up a satisfying meal that serves four, making it ideal for family gatherings or meal prep for the week ahead. The combination of tender chicken breast strips and a colorful medley of fresh vegetables, including crisp snow pea pods, earthy mushrooms, and sweet red bell pepper, creates a delightful harmony of textures and tastes. The savory oyster sauce, complemented by a hint of ginger and garlic, elevates the dish to a whole new level.

With only 331 calories per serving, this stir-fry is a guilt-free indulgence that doesn’t compromise on flavor. Whether you’re a busy professional, a parent on the go, or simply someone who loves a good home-cooked meal, this recipe is sure to become a staple in your kitchen. So grab your wok, and let’s get cooking!

Ingredients

  • cup rice long-grain white uncooked
  • cups water 
  • cup chicken broth 
  • tablespoon oyster sauce 
  • 0.5 teaspoon sugar 
  • teaspoons cornstarch 
  • 0.8 lb chicken breast for stir-frying
  • 0.5 teaspoon ginger 
  • 0.3 teaspoon salt 
  • tablespoon cooking oil 
  • cup snow peas fresh
  • cup mushrooms fresh sliced
  • 0.5 medium bell pepper red cut into 2x1/4-inch strips
  •  garlic clove minced

Equipment

  • bowl
  • frying pan
  • wok

Directions

  1. Cook rice in water as directed on package.
  2. Meanwhile, in small bowl, combine broth, oyster sauce, sugar and 2 teaspoons of the cornstarch; blend well. Set aside.
  3. In medium bowl, combine chicken, ginger, salt and remaining 1 teaspoon cornstarch; mix gently to coat. Set aside.
  4. Heat oil in wok or large nonstick skillet over high heat until hot.
  5. Add chicken mixture; cook and stir 3 minutes.
  6. Add pea pods, mushrooms, bell pepper and garlic; cook and stir 3 minutes or until chicken is no longer pink in center.
  7. Add broth mixture; cook an additional 1 to 2 minutes or until sauce is slightly thickened and vegetables are crisp-tender.
  8. Serve over rice.

Nutrition Facts

Calories331kcal
Protein28.89%
Fat17.56%
Carbs53.55%

Properties

Glycemic Index
60.07
Glycemic Load
23.04
Inflammation Score
-7
Nutrition Score
18.010000016378%

Flavonoids

Luteolin
0.09mg
Myricetin
0.01mg
Quercetin
0.05mg

Nutrients percent of daily need

Calories:330.92kcal
16.55%
Fat:6.33g
9.73%
Saturated Fat:0.86g
5.4%
Carbohydrates:43.41g
14.47%
Net Carbohydrates:41.58g
15.12%
Sugar:2.9g
3.22%
Cholesterol:55.61mg
18.54%
Sodium:596.11mg
25.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.42g
46.84%
Vitamin B3:10.97mg
54.86%
Selenium:37.2µg
53.15%
Vitamin C:35.52mg
43.05%
Vitamin B6:0.83mg
41.54%
Manganese:0.65mg
32.37%
Phosphorus:274.05mg
27.4%
Vitamin B5:2.28mg
22.82%
Vitamin B2:0.28mg
16.33%
Potassium:541.71mg
15.48%
Vitamin A:758.81IU
15.18%
Copper:0.26mg
13.05%
Magnesium:45.79mg
11.45%
Vitamin B1:0.17mg
11.03%
Vitamin K:9.58µg
9.12%
Zinc:1.29mg
8.62%
Iron:1.45mg
8.06%
Vitamin E:1.18mg
7.88%
Fiber:1.84g
7.35%
Folate:29.04µg
7.26%
Calcium:38.36mg
3.84%
Vitamin B12:0.21µg
3.5%