Your Guide to Balanced Eating
Chicken Stir Fry

Chicken Stir Fry

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Chicken Stir Fry

Chicken Stir Fry


Serving: 1 Person

1/2 Cup Brown Rice

1 Chicken Breast

1/2 Red Bell Pepper

Handful of Thinly Sliced Cabbage ( I Used Mixed Colors; Purple & Green)

5-6 Asparagus

1 Garlic Clove

1/4 White Onion

1 Tablespoon Olive Oil, Plus 1 teaspoon to cook chicken

Black and/or white Sesame Seeds (To garnish)

1 Tablespoon Teriyaki Sauce*


In a pot over medium-low heat, cook 1 cup of brown rice with 2 cups of water or if you like vegetable or chicken broth to add flavor to the rice. Let it cook for 20-30 minutes or until the rice absorbs the liquid.

As the rice cooks, prep the chicken breast. Simply season with salt and pepper. Do not over season because it will be covered in teriyaki sauce later so simple is better. In a small pan with 1 teaspoon olive oil, place chicken and let it cook. Do not constantly flip the chicken, flip until one side is completely cooked. It will take about 3-4 minutes per side or depending on the thickness of the chicken.

While chicken cooks, julienne bell pepper,onion, asparagus, and slice the cabbage. This mixture should resemble a slaw.

In a pan over medium heat add in the olive oil. When the oil heats up, throw in minced garlic and julienned onion. Stir before garlic burns. Make sure you do not burn the garlic because the burned garlic will make the rest of the veggies taste bitter.Once onion is translucent, throw in bell pepper and asparagus. Cook until veggies are cooked but do not overcook. Make sure the veggies still have a crunch, so do not cook over 10 minutes. Lastly throw in the cabbage and mix with rest of veggies.

The chicken should be done at this point, let it rest for about 2-3 minutes on a cutting board, so the juices of the chicken do not release. By doing this, you are allowing the chicken to stay moist and not dry up.

After the chicken has rested, chop into strips and throw it into the pan along with the veggies.

In low heat add the teriyaki sauce and mix well. This should only take about 3 minutes.

Serve the chicken stir fry with rice and garnish with sesame seeds.

*Note: Make sure to read the label to ensure the sauce does not contain corn syrup or high fructose corn syrup