Quick and nutritious meal: stir-fry with chicken, vegetables, and whole-grain rice

A complete meal really doesn't have to take much time. With this simple and healthy stir-fry, you can put something nutritious on the table in just 20 minutes. You get protein, fiber, healthy fats, and plenty of vegetables — ideal after a busy day or if you just want to eat something good quickly.

Ingredients (for 2 people)

• 150 grams chicken breast (diced)
• 1 tablespoon olive oil
• 1 red bell pepper (in strips)
• 1 courgette (in half slices)
• 1 onion (chopped)
• 2 cloves of garlic (finely chopped)
• 150 grams of stir-fry vegetables (e.g., carrots, bean sprouts, white cabbage)
• 2 tablespoons soy sauce (optionally with some sesame oil)
• 150 grams whole grain rice (uncooked weight)
• Salt and pepper to taste
• Optional: fresh coriander or peanuts as a topping

Preparation method

1. Cook the rice according to the instructions on the packaging. This usually takes about 10–12 minutes.
2. Heat the olive oil in a large wok or frying pan. Add the chicken fillets, season with some salt and pepper, and cook over medium heat for 5–6 minutes until done and golden brown.
3. Add the onion and garlic and fry them along for a minute until they are soft and fragrant.
4. Now put the bell pepper and zucchini in the pan., and fry them along for 3–4 minutes until they are slightly softer but still crispy.
5. Finally, add the stir-fry vegetables and soy sauce Add and stir-fry everything for another 2 minutes. Optionally, you can also add a splash of sesame oil for extra flavor.
6. Serve the stir-fry with the cooked whole grain rice. Optionally garnish with some fresh coriander, a squeeze of lime, or chopped peanuts.

Why is this full-fledged?

• Proteins: Chicken breast is lean and rich in protein.
• Carbohydrates & fiber: Whole grain rice provides long-lasting energy and a feeling of fullness.
• Vegetables: You easily get 300-400 grams of vegetables with this meal.

Taste & variety:

You make it to your taste with herbs, soy sauce, or toppings.

Bon appétit!

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