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Home » Dinner » Veggie Loaded Stir-Fry

Veggie Loaded Stir-Fry

Published: February 22, 2022 · Courtney Rushing

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veggie loaded stir-fry

Veggie Loaded Stir-Fry

Chicken breast, broccoli, bell pepper, onion, garlic and ginger all tossed together with rice and a blend of soy sauce and sesame oil.
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Servings 4
Calories 371 kcal

Ingredients
  

  • 1 cup white rice dry
  • 175 grams white onion diced
  • 1 tsp ginger minced
  • 3 cloves garlic minced
  • 1 tbsp extra virgin olive oil halved
  • 1/2 tbsp sesame oil
  • 3 tbsp liquid aminos or soy sauce
  • 100 grams bell pepper diced
  • 148 grams broccoli florets chopped
  • 16 ounces chicken breast raw weight
  • 3 tbsp fresh basil chopped

Instructions
 

  • Start by cooking your rice in 2 cups of water. Fluff with a fork and salt slightly when done.
  • Bring a medium size pot filled with water to a boil and blanche the broccoli. Blanching means placing the broccoli florets in the boiling water for 2-3 minutes until bright green in color. Remove and immediately place the broccoli into an ice bath. Strain. This keep the broccoli crisp but cooked (fun fact, I despise steamed broccoli as it turns to mush).
  • In a large wok or skillet over medium heat, add 1/2 tbs olive oil and cook your chicken. I season with salt and pepper. Remove when cooked thoroughly. 
  • Place the pan back over the heat and add the remaining oil, onion, garlic and ginger. Cook until fragrant. Add the broccoli, bell pepper, rice, chicken and liquid aminos and sesame oil. Stir.
  • Top with fresh basil and enjoy!

Serves 4

342 grams per serving

371 calories per serving

Macros per serving

8 fat | 45 carb | 31 protein | 3 fiber

Search Rushing to the Kitchen Veggie Loaded Stir-Fry on Myfitnesspal.

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Courtney Rushing

I am so happy you are here! I am a food blogger and nutritionist with a MS in clinical nutrition, a BS in communications focused in journalism and emerging media. My goal is to help you feel empowered through healthy sustainable habits, not only with nutrition, but as well with fitness and lifestyle.

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HI, I’M COURTNEY!

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I am so happy you are here! I am a food blogger and nutritionist with a MS in clinical nutrition, a BS in communications focused in journalism and emerging media. My goal is to help you feel empowered through healthy sustainable habits, not only with nutrition, but as well with fitness and lifestyle.

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Pasta Primavera⠀
⠀
Looking for more meal prep ideas with tons of veggies? I’ve got you covered with these easy pasta primavera! As a reminder, I encourage all TT members to be tracking their fiber along with macros! Fiber should be no less than 25g a day from whole foods for women and 35g a day for men!⠀
⠀
Ingredients⠀
224 g dry weight, rotini⠀
256 g gold cherry tomatoes⠀
100 g snap peas⠀
100 g red onion, cubed⠀
4 clove, garlic, minced⠀
16 oz chicken breast⠀
75 g broccoli florets, raw ⠀
100 g red bell pepper, sliced⠀
Fresh basil ⠀
Salt and pepper⠀
⠀
1/3 cup your choice of dressing ⠀
I used Ken’s Lite Caesar vinaigrette, but am not including the macros so you can add your own or make your own and log with the recipe! I love doing lemons with olive oil, garlic, salt and pepper but my boyfriend has an unhealthy obsession with caesar (IYKYK). ⠀
⠀
Instructions⠀
Start by coating your chicken in salt, pepper and 2 cloves of the minced garlic. ⠀
⠀
Spray a grill pan with olive oil cooking spray and cook chicken throughly on each side. ⠀
⠀
Allow to rest and then slice. ⠀
⠀
Bring a large pot of water to a boil and add your pasta. Allow to cook for about 8 minutes or until al dente. Drain. ⠀
⠀
In a large sauté pan, add some spay olive oil and the onions and the remaining garlic. Allow to cook for 2 minutes. ⠀
⠀
Add the peppers, peas and broccoli. Allow to cook for 4 minutes. ⠀
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Add your sliced chicken and drained pasta. Stir.⠀
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Add tomatoes and remove from heat. ⠀
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This is when you would add your choice of dressing and stir. ⠀
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Finish with fresh basil and salt and pepper to taste!⠀
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Serves 5⠀
About 243 grams per serving⠀
297 calories ⠀
2 fat | 41 carb | 28 protein | 5 fiber 

Search Rushing to the Kitchen Pasta Primavera on Myfitnesspal

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