Have a Plant: Fruits & Veggies for Better Health

Brown Rice w/Sizzling Chicken & Vegetables Recipe

Make Half Your Plate Fruits & Veggies

Click to view larger image of Brown Rice w/Sizzling Chicken & Vegetables : Fill Half Your Plate with Fruits & Veggies : Fruits And Veggies More Matters.org

Rice bowls with vegetables and chicken, popular at many restaurants, are appealing to children and adults, alike. And they’re simple to prepare at home.
 
Recipe Cost for 4 People: $7.82 ($1.95/serving)*
 
Preparation Time: 30 minutes, excluding rice preparation
  • 3 cups hot cooked brown rice
  • 3 tbsp low-sodium soy sauce
  • ¼ cup water
  • 1 tbsp honey
  • 1 tbsp cornstarch
  • 1½ tbsp canola or corn oil
  • 1 lb 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 diagonally (1 cup total)
  • 1½ cups small broccoli florets
  • 1 medium red bell pepper, cut into 1-inch pieces
Mix soy sauce, water, honey, and cornstarch in a small bowl; set aside. Heat oil in a wok or large skillet. Add minced garlic; sauté about one minute until garlic is golden. Add chicken; cook about 5-6 minutes, then push chicken to the side. Add onions to center of skillet; cook until slightly tender and push to the side. Continue with carrots, broccoli, and peppers separately, placing each in the center of pan, cooking until slightly tender and pushing to the side. Pour soy sauce mixture into center of skillet. Leaving other ingredients at the sides of the pan, stir sauce until it thickens. Mix in with vegetables and chicken. Serve immediately over cooked brown rice.

Complete this Healthy Plate: Serve with 8 oz non-fat milk.
 
Serves: 4
 
Fruits & Veggies per Serving
1 Cup
 
Nutrition Information per Serving:
Calories: 410
Total Fat: 10g
Saturated Fat: 1.5g
% of Calories from Fat: 22%
% Calories from Sat Fat: 3%
Protein: 30g
Carbohydrates: 49g
Cholesterol: 75mg
Dietary Fiber: 6g
Sodium: 580mg
 
Each serving provides: An excellent source of fiber, protein, vitamin A, vitamin C, riboflavin, vitamin B6, pantothenic acid, potassium, phosphorus,
and magnesium, and a good source of thiamin, niacin, folate, iron, zinc, and copper.

*Retail prices, Boulder, Colorado, and online Fall 2011

USA Rice Federation

Go Back to “Healthy Plate” for this Recipe  
Go Back to Main List of Healthy Plates See Another Healthy Plate

Other Stories