Nutrition Information per serving:
- Calories: 420
- Calories from Fat: 90
- Total Fat: 10g
- Saturated Fat: 1.5g
- Cholesterol: 75mg
- Sodium: 470mg
- Total Carbohydrate: 53g
- Dietary Fiber: 6g
- Sugars: 11g
- Protein: 30g
- Vitamin A: 190%
- Vitamin C: 120%
- Calcium: 6%
- Iron: 10%
- 3 cups hot cooked brown rice
- 3 tablespoons low-sodium soy sauce
- ¼ cup water
- 1 tablespoon honey
- 1 tablespoon cornstarch
- 1½ tablespoons canola or corn oil
- 1 lb boneless chicken breast, cut into 1-inch cubes
- 2 cloves garlic, minced
- 1 small white onion, cut into small wedges (about ⅛-inch thick wedges)
- 3 medium carrots, peeled and thinly sliced diagonally (1 cup total)
- 1½ cup small broccoli florets
- 1 medium red bell pepper, cut into 1-inch pieces
1. Mix soy sauce, water, honey, and cornstarch in a small bowl; set aside.
2. Heat oil in a wok or large skillet. Add minced garlic; sauté about one minute until garlic is golden.
3. Add chicken; cook until internal temperature registers 165°F on a food thermometer, about 5-6 minutes. Then push chicken to the side.
4. Add onions to center of skillet; cook until slightly tender and push to the side.
5. Continue with carrots, broccoli, and peppers separately, placing each in the center of pan, cooking until slightly tender and pushing to the side.
6. Pour soy sauce mixture into center of skillet. Leaving other ingredients at the sides of the pan, stir sauce until it thickens. Mix in with vegetables and chicken. Serve immediately
over cooked brown rice.
• Use whatever leftover veggies you have on hand. Or look for veggies in season or on sale.
• Use leftover brown rice from a meal cooked earlier in the week. Or make a big batch on the weekend to use in this dish and for other easy weeknight meals.