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Chicken & Vegetable Stir-Fry with Ginger-Garlic Sauce

Serves 4 (one-quarter of the batch with fresh rice)

40 min prep/cook

Ingredient allergen flags: No major allergens in the base recipe. Check labels.

Check actual labels and cross-contact. Allergen guidance and swaps

Ginger, garlic and lemon coat chicken and colorful vegetables in a light pan sauce.

AI-generated illustration of Chicken & Vegetable Stir-Fry with Ginger-Garlic Sauce, showing the base recipe

Ingredients

  • 1 1/3 lb (600 g) raw chicken breast, thinly sliced
  • 14 oz (400 g) plain frozen chopped broccoli
  • 1 large pepper (150 g), sliced
  • 1 1/4 cups (240 g) dry long-grain white rice
  • 2 Tbsp (27 g) olive oil
  • 2 Tbsp (12 g) finely grated fresh ginger
  • 2 cloves (6 g total) garlic, minced
  • 3 Tbsp (45 g) lemon juice
  • 1 Tbsp (21 g) honey
  • 1/4 cup (60 g) water

Method

  1. Cook fresh rice for this meal according to its package. Whisk lemon, honey, measured water, ginger and garlic; the sauce uses no soy sauce.
  2. Heat oil in a large skillet. Cook chicken in batches, stirring, until every piece reaches 165°F; transfer to a clean plate.
  3. Cook pepper and broccoli in the pan until tender, following the frozen-broccoli package directions. Add sauce and return chicken; bring to a simmer and check chicken is at least 165°F. Season with salt and pepper to taste. Divide the topping over the fresh rice and serve now.

Ingredient substitutions

Honey: replace with maple syrup (no tracked major allergens added).

Allergy / dietary substitutions

Use plain chicken and vegetables; marinades and sauces can add soy or wheat. This base uses no soy ingredient, but actual labels and cross-contact still matter.

Training-day additions

Cook more fresh rice for the meal (no tracked allergens added); do not plan packed or day-old rice.

Store / pack

Cook only the rice needed for this meal. Refrigerate extra chicken-vegetable topping promptly in shallow covered containers; use within 3 days and reheat to 165°F. Make fresh rice when serving again; see Keep good food safe.

Approximate nutrition / serving

520 kcal · Protein 42 g · Carbohydrate 62 g · Fat 12 g

Approximate per serving of the base recipe; add-ons and swaps are excluded. See How the estimates are made.

Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.

Wash hands and produce; separate raw animal foods from ready-to-eat food. See Keep good food safe.

Safety: food-safety basics · Allergies: allergen guidance · nutrition method.

How the nutrition estimates are made

Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.

One ingredient, one weighed amount

The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.

The calculation

For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.

What can change the result

Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.

What the estimate does not claim

Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.

Sources and ingredient records
  • 1 1/3 lb (600 g) raw chicken breast, thinly sliced — USDA SR Legacy FDC 171077; 600 edible g
  • 14 oz (400 g) plain frozen chopped broccoli — USDA SR Legacy FDC 169968; 400 edible g
  • 1 large pepper (150 g), sliced — USDA SR Legacy FDC 170108; 150 edible g
  • 1 1/4 cups (240 g) dry long-grain white rice — USDA SR Legacy FDC 168877; 240 edible g
  • 2 Tbsp (27 g) olive oil — USDA SR Legacy FDC 171413; 27 edible g
  • 2 Tbsp (12 g) finely grated fresh ginger — USDA SR Legacy FDC 169231; 12 edible g
  • 2 cloves (6 g total) garlic, minced — USDA SR Legacy FDC 171325; 6 edible g
  • 3 Tbsp (45 g) lemon juice — USDA SR Legacy FDC 167747; 45 edible g
  • 1 Tbsp (21 g) honey — USDA SR Legacy FDC 169640; 21 edible g
  • 1/4 cup (60 g) water — USDA SR Legacy FDC 173647; 60 edible g
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