Brown Rice with Sizzling Chicken and Vegetables

Brown Rice with Chicken and Veggies

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

Cook time: 30 minutes




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 one minute 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 at the sides of the pan, stir sauce until it thickens.
  7. Mix in with vegetables and chicken. Serve immediately over cooked brown rice.

Serves 4
Nutrition per serving:  410 calories; 10g fat; 49g carbs; 30g protein; 6g fiber; 580mg sodium; 591mg potassium

Recipe from USDA