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.
Ingredients
Scale
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
Instructions
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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
