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Chicken and Vegetable Stir-Fry with Long Grain Rice Chicken and Vegetable Stir-Fry with Long Grain Rice
“Serve a stir-fry loaded with tender chicken breast and crisp veggies. Stir-frying is a great reduced-calorie way to cook, because you use less oil.”... Chicken and Vegetable Stir-Fry with Long Grain Rice

“Serve a stir-fry loaded with tender chicken breast and crisp veggies. Stir-frying is a great reduced-calorie way to cook, because you use less oil.”

Prep time:  15 min

Cooking time:  30 min for rice, 5 minutes stir frying

YIELD: 4 servings

Cooking Long-Grain White Rice:

2 teaspoons corn oil
1 cup long-grain white rice (not converted)
1 ½ cup chicken broth

½ cup chopped onions
1/2 teaspoon salt

  • Heat oil in a medium-size saucepan over medium heat. Add chopped onions and rice; cook, stirring occasionally for 3 minutes. Add chicken broth and salt; bring to boil blend ingredients and reduce heat to low, cover tightly, and cook until liquid is absorbed, about 15 min. Turn off heat; let rice stand on burner, still covered, to finish cooking, about 14 min. longer. Fluff with fork.

 

Ingredients
  • 1/3 cup cubed  green onions(softly break apart with your hands)
  • 1/4 cup dry-roasted cashews, salted and coarsely chopped
  • 1/2 teaspoon sea salt
  • 2/3 cup chicken broth
  • 2 tablespoons cornstarch, divided
  • 5 tablespoons low-sodium soy sauce, divided
  • 2 tablespoons black bean sauce
  • 1 tablespoon honey
  • 1 (1-pound) chicken breast fillet cut into 1/2-inch cubes
  • 1 tablespoon canola oil, divided
  • 2 cups Broccoli
  • 1 cup cubed onion (cut into cubes then break apart with your hands)
  • 1 tablespoon grated peeled fresh ginger
  • 2 garlic cloves, minced
  • 2 cups sugar snap peas, trimmed
  • 1 cup chopped red bell pepper
  • 1 Tbls of your favorite hot sauce
  • ¼ cup chopped cilantro

 

Stir fry Preparation:

  • Combine 2/3 cup chicken broth, 1 tablespoon cornstarch, 2 tablespoons low-sodium soy sauce, peanut oil and honey in a small bowl, and set aside.
  • Combine chicken, remaining 1 tablespoon cornstarch, and the remaining 3 tablespoon soy sauce in a bowl, tossing well to coat.
  • Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add chicken, careful not to add at all once, just bit by bit; sauté 4 minutes or until browned. Remove from pan.
  • Add remaining 1 teaspoon oil to pan. Add mushrooms and 1 cup onion; sauté 2 minutes. Stir in ginger and garlic; sauté 30 seconds. Add peas and bell pepper to pan; sauté 1 minute. Stir in chicken; sauté 1 minute, add in the black bean sauce and hot sauce..
  • Add reserved broth mixture to pan.  Cook 1 minute or until thick, stirring constantly.
  • Place ¾ cup of the rice in the middle of the plate, and with a large ladle create a hole n the middle careful to gently push the rice to the edges.
  • Place1 cup of the stir fry in the middle.  Sprinkle with fresh cilantro and serve.

All recipes by Chef Eddy Resident Chef