Broccoli and Chicken Stir-Fried Rice

Broccoli and Chicken Stir-Fried Rice Recipe
Photo: Randy Mayor; Styling: Jan Gautro
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.

Yield:

4 servings (serving size: 2 cups)

Recipe from

Nutritional 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

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 tablespoons low-sodium soy sauce
2 tablespoons oyster sauce
1 tablespoon rice wine vinegar
1 teaspoon cornstarch
1/4 teaspoon salt

Preparation

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.

Place pan over medium-high heat. Add rice; cook 5 minutes, stirring occasionally. Add broccoli mixture, garlic, ginger, pepper, and chicken; toss well.

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.

Note:

Lia Huber,

July 2007
My Notes

Only you will be able to view, print, and edit this note.

Add Note