Stir-fry is a staple dish in many households, and for good reason. It’s quick, easy, and customizable to your liking. One of the best things about stir-fry is that you can switch up the ingredients to suit your preferences and dietary needs. In this recipe, we’ll be using brown rice, mixed vegetables, and a lean protein source to create a healthy and delicious meal.

Ingredients:

• 1 cup brown rice
• 1 pound of lean protein (chicken breast, tofu, shrimp, etc)
• 2 cups of mixed vegetables (carrots, bell peppers, onion, broccoli, etc)
• 2 tablespoons of oil (olive, avocado, or sesame oil)
• 3 cloves of garlic, minced
• 1 inch ginger, grated
• 2 tablespoons of low-sodium soy sauce
• 2 tablespoons of hoisin sauce
• 1 tablespoon of rice vinegar
• 1 tablespoon of cornstarch
• 2 tablespoons of water
• Salt and pepper to taste

First, let’s start with the brown rice. Rinse the rice in a fine mesh strainer to remove any dirt or debris. Then, cook the rice according to the package instructions. Brown rice takes a little longer to cook than white rice, but the extra time is worth it for the added nutrients and fiber.

While the rice is cooking, it’s time to prep the protein and vegetables. Cut the protein into small, bite-sized pieces and season with salt and pepper. For the vegetables, I like to use a mix of carrots, bell peppers, onion, and broccoli, but you can use any vegetables you have on hand. Cut the vegetables into bite-sized pieces and set aside.

Now it’s time to get cooking! Heat a large wok or frying pan over high heat and add the oil. Once the oil is hot, add the protein to the pan and cook until browned on all sides, about 3-5 minutes. Remove the protein from the pan and set it aside.

In the same pan, add the minced garlic and grated ginger. Cook for 30 seconds, until fragrant. Then, add the mixed vegetables to the pan and stir-fry for 2-3 minutes until they are tender but still crisp.

In a small bowl, mix together the soy sauce, hoisin sauce, rice vinegar, cornstarch, and water to make the sauce. Return the protein to the pan and add the sauce. Stir-fry for an additional minute until the sauce thickens.

To serve, spoon the stir-fry over a bed of cooked brown rice. This meal is packed with nutrients, fiber, and protein, making it a healthy and satisfying dinner option. Enjoy!