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Broccoli and Chicken Stir-Fried Rice

Photo: Randy Mayor; Styling: Jan Gautro
Yield 4 servings (serving size: 2 cups)
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

Nutrition Information

  • calories 345
  • caloriesfromfat 23 %
  • fat 8.7 g
  • satfat 1 g
  • monofat 3.8 g
  • polyfat 2.2 g
  • protein 27.4 g
  • carbohydrate 38.4 g
  • fiber 5.2 g
  • cholesterol 49 mg
  • iron 3.2 mg
  • sodium 872 mg
  • calcium 97 mg

How to Make It

  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.