This balanced weeknight recipe (veggies, protein, and a grain) needs only minutes of prep.

Too often, Brussels sprouts get relegated to the sidelines. And while you can certainly keep them simple — pan-roasting them with a bit of olive oil and a pinch of salt is a fan favorite that requires near-zero prep — they can also anchor more complete meals. This recipe for Sesame Ginger Chicken Stir-Fry with Brussels Sprouts, designed by registered dietitian Maggie Michalczyk, is a perfect example of how these cruciferous vegetables can serve as an equal third of a balanced meal. By pairing them with chicken and serving everything over a bed of whole grains, you’ve got a powerhouse meal in minutes.

Why It Works

Brussels Sprouts: Nutritionally, these cruciferous vegetables punch well above their size, delivering fiber, vitamin K, and vitamin C in just a few bites. They’re also rich in glucosinolates, sulfur-containing compounds whose breakdown products (notably sulforaphane) have been shown to increase antioxidant enzyme expression and reduce inflammatory responses. Roasted until crisp, they bring both crunch and staying power to the plate.

Chicken: A lean source of high-quality protein, chicken supplies all nine essential amino acids your body needs to build and maintain muscle, something that becomes increasingly important with age. It also delivers niacin and vitamin B6 for energy metabolism, and selenium for antioxidant defenses. Skinless cuts keep saturated fat low without sacrificing the protein payoff. 

Whole Grain Rice: Unlike their refined counterparts, whole grains keep their bran and germ intact, which means more fiber, B vitamins, and minerals like magnesium in every serving. That fiber slows digestion, and observational studies are reasonably consistent in finding that higher cereal fiber and magnesium intakes are associated with lower risk of type 2 diabetes and cardiovascular disease. Used as the base of a bowl, they turn a side dish into a genuinely complete meal.

Garlic and Ginger: This aromatic duo does more than build flavor. Garlic’s organosulfur compounds have shown antioxidant, anti-inflammatory, anti-viral, and lipid-lowering effects across clinical studies, while ginger’s gingerols and shogaols act on inflammatory signaling pathways. 

The Recipe: Sesame Ginger Chicken Stir-Fry with Brussel Sprouts 

Serves 4

• 1 lb chicken, cut into cubes 
• ¼ cup cornstarch, plus 1 tbsp. divided
• ¼ cup honey
• ¼ cup soy sauce or coconut aminos 
• 1 tsp. sesame oil
• 2 tsp. sriracha
• 1 tbsp. rice wine vinegar
• 4 tbsp. avocado oil, divided
• 2 tbsp. garlic, minced and divided
• 1 tbsp. ginger, minced 
• 2 cups Brussels sprouts, outer leaves removed and halved
• 1 tsp. salt
• ½ tsp. freshly ground black pepper
• 2 tsp. sesame seeds
• ¼ tsp. red pepper flakes 

Steps

1. In a medium bowl, toss the cubed chicken with ¼ cup cornstarch until evenly coated.
2. In a separate small bowl, whisk together the honey, soy sauce, sesame oil, sriracha, rice wine vinegar, and remaining 1 tablespoon cornstarch. Set aside.
3. Heat 2 tbsp. of avocado oil in a large skillet over medium-high heat. Add the Brussels sprouts cut-side down and cook for 4–5 minutes until browned and slightly crispy. Stir in 1 tbsp. minced garlic, season with salt and pepper, and cook for another 1–2 minutes. Transfer to a plate.
4. Add the remaining avocado oil to the skillet. Add the chicken in a single layer and cook for 6–8 minutes, turning occasionally, until golden brown and cooked through.
5. Add the remaining garlic and the minced ginger to the skillet and cook for 30 seconds until fragrant.
6. Pour the sauce into the skillet and stir well. Let simmer for 2–3 minutes until thickened.
7. Return the Brussels sprouts to the skillet and toss everything together until coated in the sauce.
8. Serve over whole grain rice and garnish with sesame seeds and red pepper flakes if desired. Enjoy!

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