Garlic Chicken & Veggie Stir-Fry with Brown Rice 🥕🍚

A wholesome, protein-packed meal featuring tender garlic chicken, colorful stir-fried vegetables, and fluffy brown rice. Perfect for meal prep or a quick, healthy dinner loaded with fiber, lean protein, and vibrant flavors.

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬

Garlic Chicken

2 boneless, skinless chicken breasts (about 1 lb / 450 g), cut into bite-sized cubes

1 tbsp olive oil

3 garlic cloves, minced

1 tsp smoked paprika

½ tsp garlic powder

½ tsp onion powder

1 tsp Italian seasoning

Salt and freshly ground black pepper

Vegetable Stir-Fry

2 cups broccoli florets

2 large carrots, sliced into rounds

1 medium red onion, sliced

1 tbsp olive oil

1 tsp soy sauce (optional)

½ tsp crushed red pepper flakes (optional)

Rice

2 cups cooked brown rice

𝐃𝐢𝐫𝐞𝐜𝐭𝐢𝐨𝐧𝐬

Cook the brown rice according to the package instructions and keep warm.

Season the chicken with smoked paprika, garlic powder, onion powder, Italian seasoning, salt, and black pepper.

Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the chicken and cook for 6–8 minutes, stirring occasionally, until golden brown and fully cooked. Stir in the minced garlic during the last minute of cooking.

Remove the chicken and set aside.

In the same skillet, add another tablespoon of olive oil. Sauté the onions and carrots for 4 minutes.

Add the broccoli and cook for another 3–4 minutes until the vegetables are crisp-tender.

Stir in the soy sauce and crushed red pepper flakes, if using.

Return the chicken to the skillet and toss everything together for 1–2 minutes.

Serve the garlic chicken and vegetables over or alongside the warm brown rice.

Prep Time: 15 minutes

Cooking Time: 20 minutes

Total Time: 35 minutes

Kcal: ~560 kcal per serving

Servings: 2