Chicken and Broccoli Stir-Fry with Brown Rice

PregnancyAsian-inspiredEasyServes 235 min

Tender cooked chicken breast and broccoli florets in a light savory sauce served over whole grain brown rice.

Lean protein from chicken paired with whole grain brown rice creates a steady release of energy, which is perfect for maintaining balanced blood sugar levels during the gestational diabetes screening window. Broccoli adds a powerful punch of calcium for the baby's rapidly developing bones, and vitamin C to help the mother absorb iron. Together, this meal provides dense, satisfying nutrition that won't overwhelm a pregnant digestive system.

View Nutrition Facts

One serving≈620 kcal · 52 g protein

Calories620 kcal

Protein52 g

Carbs59 g · 5.7g sugar

Fat20 g · 3.1g sat

Fiber9.8 g

Sodium1,067 mg

Folate211 mcg DFE

Iron4 mg

Calcium181 mg

Choline195 mg

Iodine1.8 mcg

Vitamin D8.4 IU

Vitamin B120.5 mcg

DHA + EPA24 mg

Zinc3.7 mg

from its ingredients

Ingredients

½ cup dry brown rice, rinsed
12 oz chicken breast, cut into bite-sized pieces
1 head broccoli, cut into small florets
2 cloves garlic, minced
1 tbsp grated fresh ginger
2 tbsp soy sauce (low-sodium preferred)
1 tbsp sesame oil
1 tbsp cooking oil
1 ¼ cups water (for rice and sauce)

Method

1Cook the brown rice according to package instructions using 1 cup of water. Fluff with a fork and keep warm.
2In a small bowl, whisk together the soy sauce, sesame oil, ginger, garlic, and 2 tablespoons of water to create the sauce.
3Heat the cooking oil in a large skillet or wok over medium-high heat. Add the chicken pieces and stir-fry until fully cooked through with no pink remaining, about 6-8 minutes. Transfer chicken to a plate.
4Add the broccoli florets to the skillet with a splash of water. Cover and steam for 3-4 minutes until tender-crisp and bright green.
5Return the cooked chicken to the skillet. Pour the sauce over the top and toss everything together for 1-2 minutes until heated through and coated.
6Serve the stir-fry warm over the cooked brown rice.

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