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!
- 30 minutes
- 4 Servings
- $6.00 - $8.99
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!
- 30 minutes
- 4 Servings
- $6.00 - $8.99
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
- 2 cloves garlic
- 1 small white onion, cut into small wedges
- 3 medium carrots, peeled and thinly sliced
- 1 1/2 cups small broccoli florets
- 1 medium red bell pepper
Steps
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 1 minutes 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 center of pan, cooking until slightly tender and pushing to the side.
Pour soy sauce mixture into center of skillet. Leaving other ingredients and at the sides of the pan, stir sauce until it thickens.
Mix in with vegetables and chicken. Serve immediately over cooked brown rice.
Ingredients
Serving Size: 1/4 of the recipe
| 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 |
Source:
- Meeting Your MyPlate Goals on a Budget
- MyPlate National Strategic Partners Toolkit