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Name: Broccoli and Chicken Stir-Fried Rice
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 1
Cuisine: Chinese
Ingredients: 1 1/2 tablespoon Canola oil; 8 cups Broccoli Florets; 2 cups Vertically sliced onion (about 1); 1/2 cup Fat-free, less-sodium chicken broth, divided; 2 cups Cooked long-grain rice broth; 1 tablespoon minced garlic; 2 teaspoons minced peeled fresh ginger; 1/2 teaspoon Crushed red pepper; 2 Grilled Chicken Breasts, thinly sliced; 2 tablespoon Low sodium soy sauce; 2 tablespoons oyster sauce; 1 tablespoon Rice wine vinegar; 1 teaspoon cornstarch; 1/4 teaspoon Salt

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INGREDIENTS

1 1/2 tablespoon Canola oil
8 cups Broccoli Florets
2 cups Vertically sliced onion (about 1)
1/2 cup Fat-free, less-sodium chicken broth, divided
2 cups Cooked long-grain rice ; broth
1 tablespoon minced garlic
2 teaspoons minced peeled fresh ginger
1/2 teaspoon Crushed red pepper
2 Grilled Chicken Breasts, thinly sliced
2 tablespoon Low sodium soy sauce
2 tablespoons oyster sauce
1 tablespoon Rice wine vinegar
1 teaspoon cornstarch
1/4 teaspoon Salt

INSTRUCTIONS

Heat canola oil in a large nonstick skillet over medium-high heat. Add broccoli and onion; saute for 5 minutes. Add 1/4 cup broth; cover and cook for 3 minutes. Remove broccoli mixture from pan.

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

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.

Yield: 4 servings (serving size: 2 cups).

NOTES

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Broccoli and Chicken Stir-Fried Rice

1 1/2 tablespoon Canola oil
8 cups Broccoli Florets
2 cups Vertically sliced onion (about 1)
1/2 cup Fat-free, less-sodium chicken broth, divided
2 cups Cooked long-grain rice broth
1 tablespoon minced garlic
2 teaspoons minced peeled fresh ginger
1/2 teaspoon Crushed red pepper
2 Grilled Chicken Breasts, thinly sliced
2 tablespoon Low sodium soy sauce
2 tablespoons oyster sauce
1 tablespoon Rice wine vinegar
1 teaspoon cornstarch
1/4 teaspoon Salt

Heat canola oil in a large nonstick skillet over medium-high heat. Add broccoli and onion; saute for 5 minutes. Add 1/4 cup broth; cover and cook for 3 minutes. Remove broccoli mixture from pan.

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

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.

Yield: 4 servings (serving size: 2 cups).

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Nutrition

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Serving Size: 1 recipe (2491g)
Recipe Makes: 1

Calories: 1454
Calories from Fat: 264 (18%)

Amt Per Serving		% DV

	Total Fat 29.3g	39 %
	Saturated Fat 2.8g	14 %
	Monounsaturated Fat 13g
	Polyunsanturated Fat 7.3g
Cholesterol 0mg		0 %
Sodium 3426.4mg		118 %
Potassium 6099.3mg		161 %
Total Carbohydrate 257.4g		76 %
	Dietary Fiber 49.6g	199 %
	Sugars, other 207.8g
Protein 68.5g		98 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 1454

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