Eczema Journey, Recipes

Vegetable Stir Fry with Chicken and Brown Rice – eczema friendly recipes

Vegetable Stir Fry with Chicken and Brown Rice

A delicious and healthy stir fry is the perfect meal to get your daily dose of nutrients while satisfying your taste buds. This vegetable stir fry with chicken and brown rice is a great option for those who want to enjoy a balanced meal with lots of flavors. Plus, it’s an excellent choice for eczema patients who need to avoid certain foods to prevent flare-ups.


  1. 1 pound boneless, skinless chicken breast, cut into small pieces

  2. 2 tablespoons coconut oil

  3. 1 onion, sliced

  4. 2 garlic cloves, minced

  5. 1 bell pepper, sliced

  6. 1 carrot, sliced

  7. 1 zucchini, sliced

  8. 1 cup broccoli florets

  9. 1/2 cup snap peas

  10. 1/2 teaspoon ground ginger

  11. 1/2 teaspoon ground turmeric

  12. 2 cups cooked brown rice

  13. 2 tablespoons soy sauce

  14. Salt and pepper to taste


  1. Heat a large skillet over medium-high heat and add the coconut oil. Once it’s hot, add the chicken pieces and cook until browned on both sides, about 5 minutes. Remove from the skillet and set aside.

  2. In the same skillet, add the onion and garlic, and cook until the onion is translucent, about 2-3 minutes.

  3. Add the bell pepper, carrot, zucchini, broccoli, and snap peas to the skillet, and cook until the vegetables are tender-crisp, about 5-7 minutes.

  4. Add the ginger, turmeric, and cooked chicken to the skillet, and stir until everything is well combined.

  5. Add the cooked brown rice to the skillet, and stir to combine all the ingredients.

  6. Pour the soy sauce over the stir fry, and stir until everything is coated.

  7. Season with salt and pepper to taste.

  8. Tips for eczema patients:

  9. Use coconut oil instead of vegetable oil to avoid triggering eczema flare-ups.

  10. Opt for brown rice instead of white rice to get more fiber and nutrients that can help manage eczema symptoms.

  11. Avoid adding any spicy sauces or ingredients, as they can trigger eczema flare-ups in some individuals.

  12. Feel free to customize this recipe by adding or removing any vegetables that you like or dislike, but keep in mind to include anti-inflammatory veggies such as broccoli, bell pepper, and carrots.

Benefits for eczema fighters:

  • Chicken is a good source of protein that can help repair and regenerate skin cells damaged by eczema.

  • Brown rice is a complex carbohydrate that can help regulate blood sugar levels, which is important for eczema patients as high blood sugar levels can trigger eczema flare-ups.

  • The combination of vegetables in this stir fry provides a variety of vitamins, minerals, and antioxidants that can help boost the immune system and reduce inflammation associated with eczema.

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