Brown Rice with Sizzling Chicken and Vegetables
Preparation Time: 30 minutes, excluding rice preparation
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.
Ingredients
3 cups hot cooked brown rice
2 cloves garlic, minced
3 tbsp low-sodium soy sauce
1 small white onion, cut into small
wedges (about ¼-inch thick)
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
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. Serves 4.
Tips on how to store carrots
· Choose well-shaped, smooth, firm, crisp carrots
with deep color and fresh, green tops.
· Avoid soft, wilted, or split carrots.
· Refrigerate carrots in plastic bag with tops
removed up to 2 weeks.
Tips on how to select and store onions
· Choose onions that are firm and dry with bright,
smooth outer skins.
· Store whole onions in a cool, dark, well
ventilated place for use within 4 weeks.
· Refrigerate cut onions in a tightly sealed
container for use within 2-3 days.
Tips on how to store rice
· Store enriched white rice in a closed container
on the pantry shelf, and whole grain (brown) rice
in the refrigerator or freezer.
· Cooked rice may be stored in the refrigerator
for 3 to 5 days or frozen up to 6 months.
· To reheat cooked rice, add 2 tablespoons of water
for each cup of cooked rice and place it in the
microwave for a few minutes.
For more great-tasting recipes featuring rice,
visit www.usarice.com.
Recipe cost
Recipe Nutrition
Information per Serving
Meal 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
(Serve with an 8 oz glass of non-fat milk)
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.
MyPlate Food Group Amounts
Calories 490
Total Fat 10g
Saturated Fat 1.5g
% of Calories from Fat 18%
% Calories from Sat Fat 3%
Protein 39g
Carbohydrates 61g
Cholesterol 75mg
Dietary Fiber 6g
Sodium 680mg
An excellent source of fiber, protein,
vitamin A, vitamin C, vitamin D,
thiamin, niacin, riboflavin, vitamin
B6, vitamin B12, pantothenic acid,
potassium, calcium, phosphorus, magnesium, zinc, and iodine, and a good
source of folate, iron, and copper.
MyPlate Food Group Amounts
$7.82 for four, $1.95 per serving.
Fruits 0
Protein 3 oz
Fruits 0
Protein 3 oz
Meal cost
Vegetables 1 cup
Dairy 0
Vegetables 1 cup
Dairy 1 cup
$8.81 for four, $2.20 per serving.
Grains 1½ cups
*Retail prices, Boulder, Colorado and online, Fall 2011.
Grains 1½ cups
Healthy Resources MyPlate Core Messages
www.FruitsAndVeggiesMoreMatters.org
Foods to Increase
Foods to Reduce
www.usarice.com
· Make half your plate fruits and vegetables.
· Make at least half your grains whole grains.
· Switch to fat-free or low-fat (1%) milk.
· Compare sodium in foods
like soup, bread, and frozen
meals—and choose the foods
with lower numbers.
· Drink water instead of sugary
drinks.
www.FoodChamps.org
www.ChooseMyPlate.gov
Balancing Calories
· Enjoy your food, but eat less.
· Avoid oversized portions.
USDA does not support any products, services, or organizations.
©2011 Produce for Better Health Foundation