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Brown Rice with Sizzling Chicken and Vegetables

From the library

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!

Makes 4 portions10 steps

436

kcal · per 1/4 of the recipe

30g

Protein

56g

Carbs

10g

Fat

Ingredients

  • 3 cups hot cooked brown rice
  • 3 tablespoons reduced-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)

Measured for the finished dish, as published — so there are no per-ingredient numbers to show.

Method

  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.

USDA MyPlate Kitchen — Meeting Your MyPlate Goals on a Budget — MyPlate National Strategic Partners Toolkit (public domain), via myplate.food · public domain

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