This Glossy Chicken & Crunchy Vegetable Stir-Fry with Wild Rice is a healthy, protein-packed dinner that’s perfect for busy weeknights and meal prep. Tender chicken bites are stir-fried with crisp broccoli, sugar snap peas, colorful bell peppers, and spring onions in a rich savory-sweet glaze, then served over hearty wild rice for a delicious and balanced meal.
β±οΈ Recipe Details
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Total Time: 40 minutes
- Servings: 4
- Calories: Approximately 510 kcal per serving
π Ingredients
For the Wild Rice:
π 250 g (1ΒΌ cups) wild rice blend or brown and wild rice blend, rinsed
π§ Water, as directed on the package
For the Chicken:
π 500 g (1.1 lb) boneless, skinless chicken breast, cut into bite-sized pieces
π₯ 1 tbsp light soy sauce
π½ 1 tbsp cornstarch
For the Stir-Fry:
π« 2 tbsp neutral cooking oil, divided
π₯¦ 300 g (about 4 cups) broccoli florets
π« 180 g (about 2 cups) sugar snap peas
π« 1/2 large red bell pepper, thinly sliced
π« 1/2 large yellow bell pepper, thinly sliced
π§
4 spring onions, sliced (white and green parts separated)
π§ 2 garlic cloves, minced
π« 2 tsp fresh ginger, grated
For the Glossy Stir-Fry Sauce:
π₯’ 3 tbsp light soy sauce
π¦ͺ 2 tbsp oyster sauce
π― 1Β½ tbsp honey
π 1 tbsp rice vinegar
π§ 80 ml (1/3 cup) water
π½ 2 tsp cornstarch
π° 1 tsp toasted sesame oil
π©βπ³ Instructions
1. Cook the Wild Rice
Prepare the wild rice blend according to the package instructions, usually 25β40 minutes, until tender with a pleasant chewy texture. Drain any excess liquid if needed and keep warm.
2. Marinate the Chicken
In a medium bowl, combine the chicken pieces with the soy sauce and cornstarch. Toss until evenly coated and let marinate for 10 minutes while preparing the vegetables.
3. Mix the Stir-Fry Sauce
In a small bowl, whisk together the soy sauce, oyster sauce, honey, rice vinegar, water, cornstarch, and toasted sesame oil until smooth. Set aside.
4. Sear the Chicken
Heat 1 tablespoon of cooking oil in a large wok or skillet over medium-high heat.
Add the chicken in a single layer and stir-fry for 5β7 minutes, until golden brown and cooked through to an internal temperature of 165Β°F (74Β°C). Transfer the chicken to a clean plate.
5. Stir-Fry the Vegetables
Add the remaining tablespoon of oil to the same pan.
Cook the broccoli for 2 minutes, then add the sugar snap peas, red bell pepper, and yellow bell pepper. Stir-fry for another 3β4 minutes until the vegetables are vibrant and crisp-tender.
Add the white parts of the spring onions, garlic, and fresh ginger. Cook for 30β45 seconds until fragrant.
6. Finish the Stir-Fry
Return the cooked chicken to the pan.
Whisk the sauce once more, then pour it into the skillet. Stir continuously for 1β2 minutes until the sauce thickens into a glossy coating that evenly covers the chicken and vegetables.
Sprinkle in the green parts of the spring onions.
7. Serve
Divide the warm wild rice among four bowls or meal-prep containers.
Top with the glossy chicken and vegetable stir-fry, garnish with additional spring onions if desired, and serve immediately.
π‘ Helpful Tips & Variations
- Keep the broccoli florets large and the sugar snap peas whole for a vibrant, restaurant-style presentation.
- Chicken thighs can be substituted for extra tenderness and flavor.
- Add sliced red chili or crushed red pepper flakes for a spicy kick.
- Use tamari instead of soy sauce for a gluten-friendly alternative.
- Reduce the honey slightly for a more savory glaze.
- This recipe stores well in airtight containers in the refrigerator for up to 3 days, making it ideal for meal prep.
π₯ Nutrition (Per Serving)
- Calories: Approximately 510 kcal
- Protein: 38 g
- Carbohydrates: 39 g
- Fat: 19 g
- Fiber: 6 g
- Sugar: 10 g
