Broccoli and Chicken Stir-Fried Rice

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 Cooking Light

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Nutritional Information

Amount per serving
  • 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

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.
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