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!
- Yield
- 4 Servings
- Serving size
- 1/4 of the recipe
- Rating
- 3.91 of 5 (240 ratings)
Food groups
- Grains: 2 ounces
- Protein Foods: 2 1/2 ounces
- Vegetables: 1 cups
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)
Directions
- 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.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 436.35 |
| Total Fat | 9.72 g |
| Saturated Fat | 1.37 g |
| Monounsaturated Fat | 5 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.4 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 75.06 mg |
| Carbohydrates | 56.12 g |
| Dietary Fiber | 5.53 g |
| Total Sugars | 9.9 g |
| Added Sugars included | 4 g |
| Protein | 30.33 g |
| Calcium | 58 mg |
| Potassium | 799 mg |
| Sodium | 520.61 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 107 mg |
| Phosphorus | 403 mg |
| Selenium | 33 mg |
| Zinc | 2 mg |
| Vitamin A | 394 mcg |
| Vitamin B6 | 1.1 mg |
| Vitamin B12 | 0.1 mcg |
| Vitamin C | 81 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 3 mg |
| Vitamin K | 47 mcg |
| Folate | 61 mcg |
| Thiamin | 0.4 mg |
| Riboflavin | 0.4 mg |
| Niacin | 13 mg |
| Choline | 91 mg |
Notes
Serving Suggestions: Serve with an 8 ounce glass of non-fat milk.
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Source
Recipe by: Meeting Your MyPlate Goals on a Budget — MyPlate National Strategic Partners Toolkit
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/brown-rice-sizzling-chicken-and-vegetables. Federal works are public domain in the United States.