Name: Chicken breast and broccoli stir-fry
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 1 serving
Ingredients: 1/3 cup long-grain brown rice, rinsed; 2/3 cup water; 3/4 tsp salt; 3.5 oz boneless skinless chicken breast, thinly sliced; 7 oz broccoli florets, cut into small bite-size pieces; 2 1/2 tsp fresh ginger, minced; 2 cloves garlic, minced; 2 1/4 tsp canola oil; 2 3/4 tsp low-sodium soy sauce; 2 tbsp water

Nutrition

Per serving

519 calories

Protein: 35g; 26% of calories
Carbs: 66g; 49% of calories
Fat: 15g; 25% of calories

Instructions

Prep 15 min · Cook 40 min

In a small saucepan, combine the brown rice, water, and half the salt. Bring to a boil over high heat, then reduce to low, cover, and simmer for 40 minutes. Remove from the heat and let it rest covered for 5 minutes.
While the rice rests, heat a 12-inch skillet over medium-high heat with half of the canola oil. Add the sliced chicken breast in a single layer and season with the remaining salt. Sauté for 4 minutes until golden and cooked through. Done when opaque in the center, 165°F.
Remove the chicken from the skillet and set aside. Add the remaining canola oil to the skillet along with the broccoli and water. Cover and steam for 3 minutes. Uncover and add the ginger and garlic, stirring constantly for 1 minute until fragrant.
Return the chicken to the skillet. Pour in the soy sauce and toss everything together to coat and heat through for 1 minute. Serve the stir-fry immediately over the brown rice.

Nutrition

Ingredients

Instructions

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