Stir-fry with Tofu or Chicken, Broccoli, and Brown Rice

AI Prompt

AI Prompt -> Give me a recipe that’s stir-fry with tofu or chicken, broccoli, and brown rice

                Stir-fry Chicken with Vegetables and White Rice

Recipe

Ingredients

• 1 chicken breast (or 1/2 block firm tofu) cubed

• 1 cup broccoli florets

• 1 small carrot, thinly sliced

• 1/2 cup bell pepper, sliced

• 1 tbsp olive oil

• 1 clove garlic, minced

• 1 tbsp low-sodium soy sauce

• 1 tbsp rice vinegar

• 1 tsp sesame oil (optional)

• 1 cup cooked brown rice

Instructions

1. Heat olive oil in a pan over medium heat. Add minced garlic and stir for about 30 seconds

2. Add chicken or tofu to the pan and cook for 5-7 minutes (until chicken is cooked or tofu is brown)

3. Add broccoli, carrot, and bell pepper, and stir-fry for 3-5 minutes until veggies are tender but still crisp

4. Pour in soy sauce, rice vinegar, and sesame oil, stirring to coat everything evenly. Cook for another 1-2 minutes

5. Serve over cooked brown rice

Discussion

First off, I used chicken because I don’t even know where I would go to look for tofu. I also don’t think anyone in my household would try it even if I could find it. For the vegetables, rather than use fresh, I used a frozen stir-fry blend that was mainly snap peas, broccoli, water chestnuts, peppers, and onions. We’ve used this blend before and it’s one of our favorites.

Overall, I actually found this meal to be boring and I say that as someone who loves stir-fry. This may be a human error, but when I tripled the recipe, there didn’t seem to be enough sauces to cover everything. I added 2 more tbsp of the soy sauce, rice vinegar, and the sesame oil to try and get everything evenly coated, but it just never happened.

I think this recipe has potential, but it was just my own human error. I would definitely do this again, but maybe use a pre-made stir-fry sauce instead. That way I get more flavor and it coats evenly.

Unfortunately, I don’t even know how to count the calories for this meal. I kept adding sauces to try and get it to taste better, but it never did. I’m going to assume based on the chicken (2 breasts = 550 calories), the rice (3 cups cooked = 600 calories) and the bag of stir-fry snap peas blend (210 calories), that it totaled around 1500 calories. However, it all depends on the sauces and how much you use. 1 tbsp of soy sauce is only 10 calories, there are no calories associated with the rice vinegar, but it’s the sesame oil that gets you. 1 tbsp of it is 120 calories and I have no idea how much I used in this recipe.