Healthy Chicken Stir-Fry with Ginger, Broccoli, and Carrots Recipe

Introduction

This healthy chicken stir-fry is a colorful and flavorful meal that comes together quickly. Packed with fresh vegetables and a tangy peanut sauce, it’s perfect for a nutritious weeknight dinner.

Ingredients

• 65g brown basmati rice
• 2 tsp rapeseed oil
• 15g ginger, peeled and cut into thin matchsticks
• 2 small red onions (160g), cut into wedges
• 160g broccoli, broken into florets, stem finely chopped
• 2 carrots (160g), halved lengthways, then cut into diagonal slices
• 1 red chilli, finely chopped (optional)
• 200g chicken breast, cut into thin strips
• ½ tsp ground cumin
• 1 tbsp crunchy peanut butter
• 1 tbsp wheat-free tamari
• 1 tbsp brown rice vinegar

Instructions

1. Step 1: Cook the brown basmati rice according to the package instructions, then drain and set aside.
2. Step 2: Heat the rapeseed oil in a non-stick wok over high heat. Add the ginger and red onions, and fry for 2 minutes until fragrant.
3. Step 3: Add the chopped broccoli stems, carrots, and red chilli (if using), and cook for 1 minute, stirring regularly.
4. Step 4: Add the chicken strips and ground cumin to the wok. Stir-fry briefly until the chicken starts to brown slightly.
5. Step 5: Add the broccoli florets and 3 tablespoons of water. Cover the wok and let everything steam for 3–4 minutes, until the broccoli is tender and the chicken is fully cooked.
6. Step 6: In a small bowl, mix the crunchy peanut butter with tamari and brown rice vinegar to create the sauce.
7. Step 7: Stir the peanut sauce into the cooked chicken and vegetables, making sure everything is well coated.
8. Step 8: Serve the stir-fry hot over the cooked brown rice.

Tips & Variations

• For extra flavor, add a splash of lime juice or sprinkle chopped fresh coriander before serving.
• Swap chicken breast for tofu or shrimp to suit dietary preferences.
• Use cashew butter instead of peanut butter for a different nutty taste.
• If you prefer spicier food, increase the amount of red chilli or add a dash of chili flakes.

Storage

Store any leftover stir-fry in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave until warmed through. The rice and vegetables may soften slightly after refrigeration, but the flavors will remain delicious.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use white rice instead of brown basmati?

Yes, white rice can be used if you prefer. Adjust cooking time according to the rice package instructions.

Is this recipe suitable for gluten-free diets?

Yes, as long as you use wheat-free tamari or a gluten-free soy sauce alternative, this dish is gluten-free.

Healthy Chicken Stir-Fry with Ginger, Broccoli, and Carrots Recipe

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★★★★★

4.7 from 88 reviews

• Author: Cleo
• Total Time: 25 minutes
• Yield: 2 servings 1x
• Diet: Low Fat

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Description

A vibrant and nutritious healthy chicken stir-fry featuring tender chicken breast strips cooked with fresh vegetables in a flavorful peanut butter and tamari sauce, served over wholesome brown basmati rice. This quick and easy recipe is perfect for a balanced weeknight meal packed with protein and fiber.

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Ingredients

Scale 1x2x3x

Rice

• 65g brown basmati rice

Stir-fry

• 2 tsp rapeseed oil
• 15g ginger, peeled and cut into thin matchsticks
• 2 small red onions (160g), cut into wedges
• 160g broccoli, broken into florets, stem finely chopped
• 2 carrots (160g), halved lengthways, then cut into diagonal slices
• 1 red chilli, finely chopped (optional)
• 200g chicken breast, cut into thin strips
• ½ tsp ground cumin

Sauce

• 1 tbsp crunchy peanut butter
• 1 tbsp wheat-free tamari
• 1 tbsp brown rice vinegar

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Instructions

1. Cook Rice: Rinse the brown basmati rice under cold water until clear. Cook it following the package instructions, then drain thoroughly and set aside to keep warm.
2. Heat Oil and Fry Aromatics: Heat 2 teaspoons of rapeseed oil in a non-stick wok over high heat. Add the ginger matchsticks and red onion wedges, frying for about 2 minutes until fragrant and slightly softened.
3. Add Vegetables: Incorporate the chopped broccoli stems, carrot slices, and chopped red chilli if using. Stir-fry for 1 minute to begin softening the vegetables.
4. Cook Chicken and Spices: Add the thinly sliced chicken breast along with ½ teaspoon of ground cumin to the wok. Stir-fry briefly, ensuring the chicken is evenly coated with the spices.
5. Steam Broccoli and Chicken: Add broccoli florets and 3 tablespoons of water to the wok, then cover with a lid. Allow to steam for 3 to 4 minutes, or until the broccoli is just tender and the chicken is thoroughly cooked.
6. Prepare Sauce: While the stir-fry cooks, mix 1 tablespoon crunchy peanut butter with 1 tablespoon wheat-free tamari and 1 tablespoon brown rice vinegar until smooth.
7. Combine and Serve: Stir the prepared peanut butter sauce into the wok mixture, coating the chicken and vegetables evenly. Serve the hot stir-fry over the cooked brown basmati rice immediately.

Notes

• Using brown basmati rice adds fiber and nutrients compared to white rice.
• Adjust the amount of red chilli to suit your preferred spice level or omit for a milder dish.
• Ensure chicken strips are thin for quick and even cooking during stir-frying.
• Covering the wok to steam helps cook the broccoli florets and chicken thoroughly without drying out ingredients.
• Wheat-free tamari makes this recipe suitable for those avoiding gluten.

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Category: Main Course
• Method: Stir-frying
• Cuisine: Asian-inspired

Keywords: healthy chicken stir-fry, peanut butter chicken, quick chicken recipe, brown basmati rice, low fat stir-fry, gluten-free dinner, Asian chicken stir-fry