Baked Chicken and Vegetable Stir-Fry with Rice

Baked Chicken and Vegetable Stir-Fry with Rice is a delightful blend of tender chicken and colorful vegetables, baked to perfection and served over fluffy rice. This dish offers a comforting yet nutritious meal that is both easy to prepare and satisfying.

Ingredients

• Chicken breast - 300 grams
• Bell pepper (red) - 1 medium, sliced
• Broccoli florets - 150 grams
• Carrot - 1 medium, julienned
• Zucchini - 1 medium, sliced
• Soy sauce (low sodium) - 2 tablespoons
• Olive oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Rice (white or brown) - 1 cup (uncooked)
• Water - 2 cups
• Salt - to taste
• Black pepper - to taste
• Sesame seeds - 1 teaspoon (for garnish)

Steps

1. Preheat the oven to 200°C (400°F).
2. In a bowl, combine the sliced chicken breast, bell pepper, broccoli, carrot, zucchini, garlic, ginger, soy sauce, olive oil, salt, and black pepper. Toss until the chicken and vegetables are well-coated.
3. Transfer the mixture to a baking dish and spread it evenly.
4. Bake in the preheated oven for 25 minutes or until the chicken is cooked through and the vegetables are tender.
5. While the chicken and vegetables are baking, rinse the rice under cold water until the water runs clear.
6. In a saucepan, combine the rinsed rice and 2 cups of water. Bring to a boil, then reduce the heat to low, cover, and cook for 15 minutes or until the rice is tender and water is absorbed.
7. Once the chicken and vegetables are done baking, remove them from the oven and let them rest for a few minutes.
8. Fluff the cooked rice with a fork and divide it between two plates. Top with the baked chicken and vegetables, and sprinkle with sesame seeds before serving.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 55 g
• Fiber: 4 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• High in protein from chicken, supporting muscle growth and repair.
• Rich in vitamins and minerals from the variety of vegetables, promoting overall health.

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