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Brown Rice with Sizzling Chicken and Vegetables

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Brown Rice with Sizzling Chicken and Vegetables
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Brown Rice with Sizzling Chicken and Vegetables
En Español

Fivestar Rating
(227 votes)
Recipe Total Cost
  • Makes: 4 Servings
  • Cook Time: 30 minutes

This rice bowl with vegetables and chicken is simple to prepare and appealing to children and adults alike!

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 canola or corn 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

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.

Notes

Serving Suggestions: Serve with an 8 oz glass of non-fat milk.

Source:

Meeting Your MyPlate Goals on a Budget Toolkit by MyPlate National Strategic Partners

Nutrition Information

Serving Size: 1/4 of the recipe
Nutrients Amount
Total Calories 410
Total Fat 10 g
Saturated Fat 2 g
Cholesterol 75 mg
Sodium 580 mg
Carbohydrates 49 g
Dietary Fiber 6 g
Total Sugars 9 g
Added Sugars included 4 g
Protein 30 g
Vitamin D 0 mcg
Calcium 60 mg
Iron 2 mg
Potassium 591 mg
N/A - data is not available
Nutrients Amount
Total Calories 410
Total Fat 10 g
Saturated Fat 2 g
Monounsaturated Fat 5 g
Polyunsaturated Fat 3 g
Linoleic Acid 2 g
α-Linolenic Acid 0.5 g
Omega 3 - EPA 6 mg
Omega 3 - DHA 11 mg
Cholesterol 75 mg
Carbohydrates 49 g
Dietary Fiber 6 g
Total Sugars 9 g
Added Sugars included 4 g
Protein 30 g
Minerals
Calcium 60 mg
Potassium 591 mg
Sodium 580 mg
Copper 327 mcg
Iron 2 mg
Magnesium 137 mg
Phosphorus 382 mg
Selenium 39 mcg
Zinc 2 mg
Vitamins
Vitamin A 440 mcg RAE
Vitamin B6 0.9 mg
Vitamin B12 0.2 mcg
Vitamin C 66 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 40 mcg
Folate 56 mcg DFE
Thiamin 0.3 mg
Riboflavin 0.2 mg
Niacin 13 mg
Choline 85 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 cup
Grains
1 1/2 ounces
Protein Foods
3 ounces