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Extension > Family > Live Healthy, Live Well > Healthy Bodies > Eat Smart > The Recipe Box > Brown Rice With Sizzling Chicken and Vegetables

The Recipe Box

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Brown Rice With Sizzling Chicken and Vegetables

Cook yourself up a batch of this easy chicken and vegetable stir fry. It's a great way to use vegetables you have on hand or what is in season.

Number of Servings: 4
Serving Size: 1/4 of prepared recipe

Ingredients

3 cups hot cooked brown rice

3 tablespoons low-sodium soy sauce

1/4 cup water

1 tablespoon honey

1 tablespoon cornstarch

1 1/2 tablespoons oil

16 ounces boneless chicken breast (cut into 1-inch cubes)

2 cloves garlic (minced)

1 small white onion, cut into small wedges (about 1/8 inch thick)

3 medium carrots, peeled and thinly sliced (1 cup total)

1 1/2 cups small broccoli florets

1 medium red bell pepper (cut into 1-inch pieces)

Directions

Time needed: 20 minutes preparation; 30 minutes cook time

  1. Mix soy sauce, water, honey, and cornstarch in a small bowl; set aside.
  2. Heat oil in a wok or large skillet. Add minced garlic; sauté about 1 minutes until garlic is golden.
  3. Add chicken; cook about 5-6 minutes, then push chicken to the side.
  4. Add onions to center of skillet; cook until slightly tender and push to the side.
  5. Continue with carrots, broccoli, and peppers separately, placing each in center of pan, cooking until slightly tender and pushing to the side.
  6. Pour soy sauce mixture into center of skillet. Leaving other ingredients and at the sides of the pan, stir sauce until it thickens.
  7. Mix in with vegetables and chicken. Serve immediately over cooked brown rice.

Nutritional Information

Calories 410
Total Fat: 10 g
Saturated Fat: 3 g
Cholesterol: 49 mg
Sodium: 580 mg
Total Carbohydrate: 49 g
Dietary Fiber: 6 g
Protein: 0 g

Tips and Variations

To round out the meal, serve with an 8-ounce glass of non-fat or low-fat milk.

Keeping the total amount of vegetables the same, try other vegetables such as: celery, cauliflower, green peppers, kohlrabi, cabbage, or bok choy.

For a sweet addition, add pineapple chunks.

Source

This was adapted from the United States Department of Agriculture's Brown Rice with Sizzling Chicken and Vegetables (no date; What's Cooking? USDA Mixing Bowl).

Related Resources

Knife Cutting Techniques (375 K PDF) — Learn how to use a knife efficiently and safely.

Cream Soup Mix — Mix up a batch of this soup mix to keep on hand. It will help you make homemade soups, sauces, and meals in less time.

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