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Asian Eggplant Stir Fry with Chicken Breast

Americans, and other cultures eat too much white rice, and it’s about time for that to change. In some cultures it is viewed as poor people food, and scorned by those who can afford the good stuff(white rice). Yet since I switched to eating way more brown rice than white rice I think it not only tastes better, but is way better for you. I’m no expert on nutrition, but the way I understand it is many people with type two diabetes get it from eating too much of the three white poisons. Exercise is also noted as a contributing factor, but here the naughty three white poisons:

White rice.

White sugar.

White flour.

These foods are all too refined and our digestive systems were not used to these foods when they showed up over the last hundred years or so. Maybe with a few thousand years of eating these white poison foods we can eat them with no ill effect, but for now it’s best if we limit them. Heck, National Geographic even put sugar on the cover of their last issue, and discuss the health hazards of eating refined foods. I recently read on a post on eating brown rice as a way of avoiding diabetes. Here’s the link:,,20306709_4,00.html


Part of the problem with getting people to switch to brown rice is the need to know that not all brown rice is the same. I have tried many different types of brown rice since switching 20 years ago, and some are barely edible. I have had some that have gone rancid from being on a store shelf too long, but many people wouldn’t know that it was rancid rice they were eating. They would just know it tastes bad. Look for the “best by date” on the package when buying brown rice,and buy from a store that sells a fair amount of it so that it doesn’t sit on the shelf too long.

I would recommend you try Tsuru Mai California brown rice, or Lundberg’s brown rice if you want the best. Neither are very expensive. It’s fairly easy to find one or the other in most grocery stores, or Asian markets. Once you taste good brown rice with its nutty taste and great texture you will find adding to your diet is easy. It’s great to see more and more restaurants offer brown rice to their customers. Tokyo Joe’s, and P. F Changs are two that I know of that offer it on their menu.


I almost always cook more brown rice than I need at the time because it’s great to add to bean dishes, or cook up as fried rice. It stays fresh in the refrigerator for about 5-7 days if covered tightly. It also microwaves well.

Here then is a easy stir fry recipe to try in your home that only takes 12- 15 minutes to cook, and is served on top of brown rice.



Asian Eggplant Stir Fry with Chicken Breast

1 tablespoon garlic infused oil, or 1 tablespoon oil and 1 clove minced garlic

8 ounces asian eggplant 1/4 inch slices

6 ounces boneless skinless chicken breast

1/2 yellow onion diced large

3 cups broccoli florets

1/2 teaspoon Thai fish sauce,optional

1 tablespoon soy sauce

2 tablespoons oyster sauce

2 thai chili peppers, optional

1/2 to 1 cup fresh basil leaves, thai basil is best



Slice chicken breast in 1/4 inch slices. In a wok or 12 inch saute pan heat oil then add eggplant and cook on high to medium high for 3 minutes stirring often. Add chicken and cook for 2 minutes. Add broccoli, chili peppers, and onion and cook on high for 5 minutes. Add fish sauce, soy sauce and oyster sauce and cook for 2 minutes. Stir in fresh basil and serve on top of steamed or fried brown rice.

Serves four.


Note: Red bell peppers add a nice color and crunch when added with the broccoli and onions.

Light soy sauce may be used to lower the sodium.



Disclaimer. I have not been paid to write about  the businesses noted in this post. I mention them because I like them, and their products.

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2 Responses to Asian Eggplant Stir Fry with Chicken Breast

  • Joanne says:

    Generally when I make a stir fry, I pair it with quinoa, millet, or some other grain! I love their textures as opposed to white rice. The flavors in this stir fry sound awesome!

    • Kurt Jacobson says:

      Thanks for that thought on using other grains. I have used quinoa a lot but never even tried millet. I’ll give it a try.

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