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Nutrition information
Serving: 1 cup (460 grams)
Servings per recipe: 8
Calories: 366 (71 from fat)
Cholesterol: 66 milligrams
Fat: 6 grams (1 saturated fat, 0 trans fats)
Protein: 31 grams
Sodium: 681 milligrams 
Total carbohydrate: 36 grams (3 fiber, 1 sugars)


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Broccoli-chicken stir fry

No broccoli? Substitute any fresh or frozen vegetables you have on hand. Try a different vegetable combination each time to create a new dish.

Ingredients

2 cups brown rice, washed and drained
2 2/3 cups water
2 tablespoons low-sodium soy sauce
1/4 cup oyster sauce
2 tablespoons cornstarch
1 tablespoon rice vinegar
1 tablespoon sesame oil
1 tablespoon canola oil
2 pounds skinless, boneless chicken breast, cut into 1/2-inch pieces
4 1/2 cups broccoli florets
5 cups water
2 tablespoons garlic, minced

Directions

  1. Place brown rice and 2 2/3 cups water in pan. Steam rice until tender and all liquid is absorbed.
  2. While rice is cooking, combine soy sauce, oyster sauce, cornstarch, rice vinegar and sesame oil in a small bowl, stirring with a whisk. Set aside.
  3. Heat canola oil in a large nonstick skillet over medium-high heat. Add the chicken. Cook 8 minutes or until cooked thoroughly, turning frequently. Remove chicken from pan and keep warm.
  4. Add broccoli, 5 cups water and garlic to pan. Cover and cook 4 minutes or until broccoli is crisp-tender, stirring occasionally. Uncover and add soy sauce mixture and chicken, stirring gently to coat. Cook 2 minutes or until sauce thickens, stirring occasionally.
  5. For one serving, scoop 1 cup stir-fry over 1/2 cup rice.












 

Source: Abbott Northwestern Hospital Nutrition Services Department

First published: 02/27/2008
Last updated: 11/13/2012

Reviewed by: Allina Health's Patient Education Department