Stir-Fried Chicken and Vegetables
This simple and tasty rice dish is an alternative to Chinese take-out.
Ingredients
3 cups brown rice, cooked
3 tablespoons lite soy sauce
1/4 cup water
1 tablespoon honey
1 tablespoon corn starch OR 3 tablespoons flour
1 1/2 tablespoons olive oil OR vegetable oil
2 cloves garlic, minced OR 2 teaspoons garlic powder
16 ounces boneless skinless chicken breast, cut into 1-inch cubes
1 onion, chopped
3 cups frozen stir-fry vegetable mix (such as broccoli, carrots, peppers, cauliflower, green beans, baby corn)
Equipment
Small bowl
Cutting board
Large frying pan or wok
Knife
Whisk or fork
Spatula or wooden spoon
Measuring cups and spoons
Instructions
- Before you begin wash your hands, surfaces, utensils, and vegetables.
- Use a whisk or fork to mix together soy sauce, water, honey, and cornstarch in a small bowl.
- In a large frying pan or wok, heat oil over medium heat until oil is shimmering.
- Add minced garlic and sauté about 1 minute or until golden.
- Add chicken to pan. Cook 7-10 minutes, stirring frequently, until cooked through. Push cooked chicken to the side of the pan to keep warm.
- Add onions to center of pan. Cook for about 5 minutes, stirring occasionally until slightly tender and clear. Mix onions with cooked chicken and push to the side of the pan.
- Add frozen vegetables and sauté, stirring occasionally, for 2-3 minutes. Cover and continue to cook until vegetables are tender and heated through, about 2-4 more minutes. Mix vegetables with onions and chicken and push to the side of the pan.
- Pour soy sauce mixture into center of the pan. Heat for about 2 minutes, stirring occasionally, until sauce is thickened.
- Toss chicken and vegetable mixture with sauce and serve immediately over cooked brown rice.
Tips
- If using garlic powder in place of garlic cloves, stir directly into soy sauce mixture.
- Spray measuring spoon with cooking spray prior to measuring honey for easier removal.
- Add frozen, thawed edamame for an extra protein punch.
Nutrition Facts
Serving Size
1 cup chicken, 1 cup vegetables, and 3/4 cup rice
Per serving
Amount
Calories
450
Total Fat
10g
Sodium
520mg
Total Carbohydrate
54g
Protein
34g
