top of page

Chicken Stir-FRecovery

If you are looking for a great recovery meal for after your workout, throw together a few simple ingredients and get this quick, tasty, carb and protein-rich dish.




1 red bell pepper
1 yellow bell pepper
1 stick celery
3 diced carrots
½ diced white onion
1 - 2 chicken breasts

1 cup of brown rice

1 - 2 tablespoons of chopped nuts (almonds, cashews, peanuts)
2 tablespoons of low-sodium soy sauce
3 tablespoons lemon juice
Dash of pepper
Optional:  Add a few dashes of chili flakes

Substitutions: Asparagus for any of the vegetables





1.     Boil a pot of water, add brown rice, reduce to simmer and cook for 30 – 40 minutes.

2.     Pre-dice the veggies. Chop chicken breast into bite-sized pieces.

3.     Use a skillet and pour a few dashes of extra virgin olive oil in it before turning the stove on (keep stove on medium).

4.     Put veggies in skillet and after a couple of minutes, add chicken.

5.     Add soy, lemon juice, pepper, chili flakes (optional). Cook for about 14 minutes total.

6.     Serve stir-fry over bed of rice and sprinkle chopped nuts on top.


Makes 1 – 2 servings.


Recipe by: Luke Corey, RD. Photo from

bottom of page