Summer Chicken Stir Fry with Brown Rice

This is a healthy and tasty dish that can be prepared any time of the year using fresh, seasonal vegetables

from your local farmers market. Lean chicken is a great source of protein combined with the fiber in brown rice leaving you satisfied after a well-balanced meal.

Recipe Yield: 4 Servings

Ingredients

  •  3 tablespoon reduced-fat vinaigrette or Italian salad dressing
  •  3 tablespoon low-sodium soy sauce
  •  1/4 teaspoon hot pepper flakes
  •  1 lb chicken breasts, skinless, boneless, cut into short thin strips
  •  2 teaspoon dark sesame oil
  •  2 cups snow pea pods
  •  1 red or yellow pepper, cut into short thin strips
  •  2 green onions or scallions
  •  2 tablespoon fresh chopped cilantro
  •  2 tablespoon fresh chopped chives
  •  2 cups brown rice
  •  4 cups water

Directions

Chicken and Vegetables

  1.  Combine dressing, soy sauce, and pepper flakes in a medium bowl.
  2.  Place chicken in the bowl with dressing mixture, coating the chicken.
  3.  Heat oil in a large non-stick skillet over medium-high heat. Add onions and stir-fry for 1 minute.
  4.  Add snow peas and bell pepper, stir-fry for 2 minutes.
  5.  Add chicken mixture, stir-fry for 3 minutes. Cook until mixture is thoroughly heated and vegetables are crisp-tender.
  6.  Top with cilantro and chives.

Brown Rice

  1.  Combine 2 cups of brown rice with 4 cups of water in a pot.
  2.  Bring the rice/water to a boil uncovered.
  3.  Reduce the heat to a low/simmer, cover and simmer for 20 minutes.
  4.  Turn off the heat and let the rice sit in the covered pot for another 10 minutes.
  5.  Serve Summer Chicken Stir Fry on a bed of Brown Rice.

 

Nutrition Facts

Serving Size: 12oz

Amount Per Serving% Daily Value
Calories 590 
Total Fat 7g (10% calories from fat)11%
Saturated Fat 1.5g8%
Cholesterol 40mg13%
Sodium 700mg35%
Total Carbs 100g33%
Dietary Fiber 14g56%
Sugars 13g 
Protein 32g 
Vitamin A0%
Calcium20%
Iron45%
Vitamin C300%