Servings: 4


2 cups brown rice, cooked

8 oz. boneless, skinless chicken br

east, cut into thin strips

1 teaspoon olive oil

½ cup onion, chopped

2 cup broccoli (fresh or frozen)

½ cup celery, diced

1 red pepper, cut in strips

1 Tablespoon soy sauce

pepper to taste


Method

  1. Cook rice according to package directions.
  2. Heat large frying pan or wok with high heat. Add oil to hot pan. Stir fry chicken strips and onion for 3 minutes, constantly stirring.
  3. Add broccoli and continue to stir fry for 5-8 minutes.
  4. Add celery, red pepper and any other vegetable and stir-fry 1 minute or until all vegetables are crisp-tender.
  5. Add cooked rice when vegetables are tender. Stir until hot.
  6. Add soy sauce and pepper.


Substitutions

  1. Use whole wheat noodles instead of rice.
  2. Vary the vegetables.
  3. Use lean beef (sirloin or stew meat), pork tenderloin, or shrimp instead of chicken.


Nutrition Information (per serving)

212 calories (13% calories from fat), 3 grams total fat, (0.6 gram saturated fat), 18 grams protein, 29 grams carbohydrate, 4 grams dietary fiber, 33 mg cholesterol, 393 mg sodium, 46 mg calcium

Copyright © 2009, The Regents of the University of Michigan, Ann Arbor, Michigan 48109