Broccoli and Chicken Stir-Fried Rice

Name: Broccoli and Chicken Stir-Fried Rice
Yield: 4 servings (serving size: 2 cups)
Ingredients: 1 ½ tablespoons canola oil; 8 cups broccoli florets (about 2 bunches); 2 cups vertically sliced onion (about 1); ½ cup fat-free, less-sodium chicken broth, divided; 2 cups cooked long-grain rice; 1 tablespoon minced garlic; 2 teaspoons minced peeled fresh ginger; ½ 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; ¼ teaspoon salt

4 Ratings
3 Reviews

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.

By Lia Huber

Recipe by Cooking Light July 2007

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Credit: Randy Mayor; Styling: Jan Gautro

Recipe Summary

Yield:

4 servings (serving size: 2 cups)

Nutrition Info

Directions

Step 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.

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Step 2
Place pan over medium-high heat. Add rice; cook 5 minutes, stirring occasionally. Add broccoli mixture, garlic, ginger, pepper, and chicken; toss well.
Step 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.

Nutrition Facts

Per Serving:

345 calories; calories from fat 23%; fat 8.7g; saturated fat 1g; mono fat 3.8g; poly fat 2.2g; protein 27.4g; carbohydrates 38.4g; fiber 5.2g; cholesterol 49mg; iron 3.2mg; sodium 872mg; calcium 97mg.

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EllenDeller

07/12/2015

I found the sauce to be overwhelming in its flavor and too much. I could never get the rice less than soggy.

Think I prefer a fried rice sauce that doesn't include the Oyster sauce, or at least so much of it.

Riggenbach

01/29/2013

I really like the recipe. I did not remove broccoli from the pan. I just added everything gradually like the previous reviewer suggested. I did not add the cornstarch as well. I would not add as much rice next time. Great flavor

BlueeyedSara7

05/19/2012

The recipe as written doesn't make much sense: "Remove broccoli mixture from pan. Place pan over medium-high heat. Add rice; cook 5 minutes..." There wasn't enough liquid in pan to cook the already-cooked rice for 5 minutes so I just tossed broccoli mixture, rice, garlic, ginger, pepper, and chicken together and proceeded from there. Doing that resulted in a dish was flavorful and filling.

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Broccoli and Chicken Stir-Fried Rice

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Recipe Summary

Ingredients

Directions

Nutrition Facts

Reviews (3)

All Reviews for Broccoli and Chicken Stir-Fried Rice

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Broccoli and Chicken Stir-Fried Rice

Gallery

Recipe Summary

Ingredients

Directions

Nutrition Facts

Reviews (3)

All Reviews for Broccoli and Chicken Stir-Fried Rice