Here’s a high-protein, nutrient-packed recipe for Chicken Stir-Fry with Brown Rice and Sesame Seeds
perfect for bodybuilders seeking a balanced, muscle-friendly meal loaded with lean protein, complex carbs, and healthy fats!
Ingredients
For the Stir-Fry:
- 2 boneless, skinless chicken breasts (8 oz each), sliced into strips
- 1 tbsp olive oil (or avocado oil)
- 2 cups mixed veggies (bell peppers, broccoli, carrots, snap peas)
- 2 garlic cloves (minced)
- 1 tbsp fresh ginger (minced)
- 1 tbsp low-sodium soy sauce (or tamari for gluten-free)
- 1 tsp sesame oil
- 1 tsp honey or sriracha (optional, for sweetness/heat)
- 1 tbsp sesame seeds (for garnish)
For the Brown Rice:
- 1/2 cup uncooked brown rice
- 1 1/4 cups water
- Pinch of salt
Instructions
1. Cook the Brown Rice:
- Rinse the rice under cold water. Combine with water and salt in a saucepan. Bring to a boil, then reduce heat, cover, and simmer for 25-30 minutes until tender.
2. Marinate the Chicken:
- In a bowl, toss chicken strips with 1 tsp soy sauce and black pepper. Let sit for 10 minutes.
3. Stir-Fry the Chicken and Veggies:
- Heat olive oil in a large skillet or wok over medium-high heat. Add chicken and cook for 4-5 minutes until browned. Remove and set aside.
- In the same skillet, sauté garlic and ginger for 30 seconds until fragrant. Add veggies and stir-fry for 3-4 minutes until tender-crisp.
- Return chicken to the skillet. Add soy sauce, sesame oil, and honey/sriracha (if using). Toss to coat.
4. Assemble the Meal:
- Divide brown rice between plates, top with stir-fry, and sprinkle with sesame seeds.
Macros (Per Serving)
- Calories: ~450-500 kcal
- Protein: ~45g (chicken)
- Carbs: ~40g (rice + veggies)
- Fats: ~12-15g (oils + sesame seeds)
Why This Meal is Great for Bodybuilders
- Lean Protein: Chicken breast fuels muscle repair and growth.
- Fiber & Complex Carbs: Brown rice provides sustained energy, while veggies add vitamins (A, C) and antioxidants.
- Healthy Fats: Sesame oil and seeds offer omega-3s and support hormone health.
- Quick & Customizable: Ready in 30 minutes and easily adjusted to fit macros.
Pro Tips
- Meal Prep: Cook a double batch of rice and chicken for easy lunches.
- Boost Protein: Add edamame or scrambled egg whites to the stir-fry.
- Lower Carbs: Swap brown rice for cauliflower rice or shirataki noodles.
- Extra Flavor: Add a splash of rice vinegar or lime juice for tang.
Enjoy this flavorful, protein-packed stir-fry to crush your goals and keep your diet exciting! 🍗🍚🔥