Cooking Time
30 Mins
Category
dinner
Thai Basil Chicken Stir-Fry with Brown Rice
Why it helps
Chicken provides lean, high-quality protein, and this dish is typically light on added fats and sugar compared to heavier takeout-style stir-fries. Bell peppers and onions contribute fibre and vitamin C, while fresh basil adds antioxidant plant compounds. Serving this over brown rice instead of white rice adds fibre and supports a lower glycaemic meal overall.
Ingredients
1 tablespoon vegetable oil
500g boneless, skinless chicken breast or thigh, thinly sliced
3 cloves garlic, minced
1 red chili, thinly sliced (optional)
1 red bell pepper, sliced
1 onion, sliced
2 tablespoons low-sodium soy sauce
1 tablespoon fish sauce
1 teaspoon brown sugar
1 tablespoon lime juice
1 cup fresh Thai basil leaves (or regular basil)
3/4 cup dry brown rice
1 1/2 cups water
Methods
Cook the brown rice in the water according to package instructions, about 25 to 30 minutes, until tender.
Heat the oil in a wok or large pan over medium-high heat. Add the garlic and chili, and stir-fry for 30 seconds until fragrant.
Add the chicken and stir-fry for 5 to 6 minutes, until cooked through and lightly browned.
Add the bell pepper and onion, and stir-fry for 3 to 4 minutes until just tender.
Stir in the soy sauce, fish sauce, brown sugar, and lime juice. Cook for 1 to 2 minutes until well combined.
Remove from heat and stir in the fresh basil leaves until just wilted.
Serve over the cooked brown rice.