Brown Rice with Sizzling Chicken and Vegetables

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

• Prep: 15 min
• Cook: 25 min
• Total: 40 min
• Servings: 4
• Cuisine: Asian
• Difficulty: Easy
• Cost: $2.50/serving

Dietary

• Dairy-Free
• Nut-Free
• Egg-Free
• High-Protein

Tags

• stir-fry
• healthy
• quick
• savory
• comfort food
• budget-friendly

Ingredients

• 3 cup brown rice (hot, cooked)
• 3 tablespoon soy sauce (reduced-sodium)
• 0.25 cup water
• 1 tablespoon honey
• 1 tablespoon cornstarch
• 1.5 tablespoon canola oil
• 16 ounce chicken breast (boneless, cut into 1-inch cubes)
• 2 clove garlic (minced)
• 1 white onion (small, cut into small wedges (about 1/8 inch thick))
• 3 carrots (medium, peeled, thinly sliced)
• 1.5 cup broccoli florets (small)
• 1 red bell pepper (medium, cut into 1-inch pieces)

Instructions

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

Notes

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

Nutrition (per serving)

• Calories: 436
• Protein: 30.3 g
• Carbohydrates: 56.1 g
• Fat: 9.7 g
• Fiber: 5.5 g
• Sodium: 521 mg
• Saturated Fat: 1.4 g
• Sugar: 9.9 g
• Cholesterol: 75 mg