Brown Rice Stir Fry Recipe

1/2 cup or a cup of long-grain brown rice (depends if cutting/bulking, 1c = 70g carbs)
1 - 2 cups chicken stock (depends on quantity above)
1 tbsp olive oil/sesame oil
1 courgette, diced
1 red pepper, seeded and diced
1 tomato, seeded and diced
1 chicken breast, diced

Soak the brown rice before cooking for about 5 hours/overnight. I like to put it in soak when I wake up, so by the time I'm back from the gym it's waiting for me to cook it. The soaking process decreases the cooking time and cleans the rice. Rinse after soaking, then put the chicken stock in a pan, and bring to the boil. Bung the rice in the pan and leave boiling for a couple of minutes, then cover and simmer for 35-40 minutes. Stir well a couple of times to prevent sticking, it's cooked when all the water is absorbed. When the rice is nearly done, heat the oil in a wok/medium-sized frying pan. Add the chicken pieces (you can use any meat really, but I feel for a stir fry chicken is best) and stir fry until browned. Add the remaining vegetables, turn the heat down slightly and stir fry these. After this you can rinse the cooked brown rice and add to the frying pan and cooking for another 5 minutes, or just serve it all as is, and mix everything well.

About 350-500cals, 40-80g carbs, 30g protein, 10g fat.