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Photo: Randy Mayor; Styling: Jan Gautro Photo by: Photo: Randy Mayor; Styling: Jan Gautro

Broccoli and Chicken Stir-Fried Rice

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.

Cooking Light JULY 2007

  • Yield: 4 servings (serving size: 2 cups)

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

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.

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
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Broccoli and Chicken Stir-Fried Rice recipe

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