Photo: Randy Mayor; Styling: Jan Gautro
Recipe from Cooking Light

Chicken and rice dishes are common family meals. This one gives new life to leftover grilled chicken. Slightly browning the broccoli deepens the taste of the dish.

Ingredients

  • 1 1/2 tablespoons canola oil
  • 8 cups broccoli florets (about 2 bunches)
  • 2 cups vertically sliced onion (about 1)
  • 1/2 cup fat-free, less-sodium chicken broth, divided
  • 2 cups cooked long-grain rice
  • 1 tablespoon minced garlic
  • 2 teaspoons minced peeled fresh ginger
  • 1/2 teaspoon crushed red pepper
  • 2 Hoisin and Lime-Marinated Grilled Chicken breast halves, thinly sliced
  • 2 tablespoons low-sodium soy sauce
  • 2 tablespoons oyster sauce
  • 1 tablespoon rice wine vinegar
  • 1 teaspoon cornstarch
  • 1/4 teaspoon salt

Preparation

  1. Heat canola oil in a large nonstick skillet over medium-high heat. Add broccoli and onion; sauté for 5 minutes. Add 1/4 cup broth; cover and cook for 3 minutes. Remove broccoli mixture from pan.
  2. Place pan over medium-high heat. Add rice; cook 5 minutes, stirring occasionally. Add broccoli mixture, garlic, ginger, pepper, and chicken; toss well.
  3. Combine remaining 1/4 cup broth, soy sauce, oyster sauce, vinegar, and cornstarch; add to pan. Bring to a boil; cook 1 minute. Stir in salt.
Lia Huber,
July 2007

Nutritional Information

  • Calories: 345
  • Calories from fat: 23%
  • Fat: 8.7g
  • Saturated fat: 1g
  • Monounsaturated fat: 3.8g
  • Polyunsaturated fat: 2.2g
  • Protein: 27.4g
  • Carbohydrate: 38.4g
  • Fiber: 5.2g
  • Cholesterol: 49mg
  • Iron: 3.2mg
  • Sodium: 872mg
  • Calcium: 97mg