# Chicken and vegetable stir-fry with rice

A whole plate: lots of vegetables, lean meat and rice. Leftovers taste good cold or warm the next day.

- Time: 30 min
- Portions: 2

## Ingredients

- 250 g Chicken breast fillet
- 150 g Red pepper
- 200 g Courgette
- 200 g Broccoli
- 80 g Onion
- 2 garlic cloves (6 g)
- 1 tbsp Rapeseed oil (14 g)
- 300 g Rice, cooked
- Salt, to taste
- Pepper, to taste
- Paprika, to taste

## Method

1. Cut the chicken into strips, the vegetables into bite-sized pieces, and finely dice the onion and garlic.
2. Heat the oil in a large pan until hot and fry the chicken on all sides until cooked through. Take it out.
3. Fry the onion, garlic, broccoli and pepper for 5 minutes, add the courgette and fry for 3 more minutes. A splash of water helps if it sticks.
4. Return the chicken to the pan, season with salt, pepper and paprika and serve with the rice.

## Nutrition

| Nutrient | per portion | per 100 g |
| --- | ---: | ---: |
| Energy | 475 kcal | 79 kcal |
| Protein | 40.3 g | 6.7 g |
| Fat | 10.9 g | 1.8 g |
| Carbohydrates | 49.6 g | 8.3 g |
| Fibre | 8.1 g | 1.3 g |

Calculated with the values of the German food composition database BLS 4.0. Spoons are level, their weight comes from the USDA database, an egg counts as 50 g without shell. Seasonings to taste are not counted. Per 100 g refers to the weight of the ingredients before cooking.

## Good to know

- Calculated with raw chicken and cooked rice. The meat loses water when fried, the calories stay.
- Always cook chicken through and wash the board with hot water afterwards.

**Storage:** Covered in the fridge for 2 to 3 days. Reheat thoroughly.

## Sources

- [Max Rubner-Institut: German food composition database (BLS) 4.0, CC BY 4.0](https://doi.org/10.25826/Data20251217-134202-0)
- [USDA FoodData Central, SR Legacy: weights of spoons, cloves and eggs](https://fdc.nal.usda.gov/)
- [BfR: Correct cooling of food in private households (German)](https://www.bfr.bund.de/fragen-und-antworten/thema/korrektes-kuehlen-von-lebensmitteln-im-privathaushalt/)

Original recipe: https://kostenlos-abnehmen.de/en/rezepte/haehnchen-gemuese-pfanne

If you use the recipe, please name kostenlos-abnehmen.de and link it. The nutrition values come from the BLS 4.0 of the Max Rubner-Institut (CC BY 4.0).