A vibrant and flavorful stir-fry that combines lean chicken breast with a colorful medley of fresh vegetables in a savory ginger-garlic sauce. Served over wholesome brown rice, this dish is a perfect weeknight meal that's both quick and satisfying.
*A imagem é meramente ilustrativa e pode diferir da receita real (gerada por IA).*
Ingredientes
- 300g boneless chicken breast, thinly sliced
- 400g mixed vegetables (bell peppers, snap peas, carrots, broccoli), chopped
- 120g uncooked brown rice
- 2 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 30ml low-sodium soy sauce or tamari
- 15ml sesame oil
- 1 tbsp olive oil
- 2 green onions, sliced
- 1 tsp sesame seeds (optional garnish)
- Black pepper to taste
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Instruções
- 1.Cook the brown rice according to package directions. This usually takes about 20-25 minutes.
- 2.While the rice cooks, heat the olive oil in a large skillet or wok over medium-high heat. Add the sliced chicken breast and cook until golden and cooked through. Season with black pepper and set aside.
- 3.In the same skillet, add the minced garlic and grated ginger. Sauté for 30 seconds until fragrant.
- 4.Add the mixed vegetables to the skillet. Stir-fry for 4-6 minutes until they are crisp-tender.
- 5.Return the cooked chicken to the skillet with the vegetables. Pour the low-sodium soy sauce and sesame oil over everything and toss to combine.
- 6.Cook for another 1-2 minutes until the sauce has slightly thickened and coats the chicken and vegetables.
- 7.Serve the stir-fry immediately over the cooked brown rice. Garnish with sliced green onions and a sprinkle of sesame seeds, if desired.
Informações Nutricionais
Porque esta receita
This recipe is a perfectly balanced meal, providing lean protein from chicken for muscle support and complex carbs from brown rice for sustained energy. It's packed with vitamins, minerals, and fiber from a variety of vegetables, promoting digestive health.
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