Veggie-Packed Chicken Stir-Fry over Brown Rice

Veggie-Packed Chicken Stir-Fry over Brown Rice

Prep Time

20 Mins

Serving

2

Calories

575

Restrictions

Diabetic, Gluten-Free, Lactose Free
Chicken and lots of colorful veggies are stir fried together with garlic, sesame and ginger and a pinch of red pepper flakes, served on a bed of brown rice.

Ingredients

2 Tbsp. peanut, canola, or grapeseed oil, divided
12 oz. boneless skinless chicken breast, cut into thin strips (or 1 recipe Baked Tofu or 8 oz. shrimp or 8 oz. lean beef)
1/4 tsp. black pepper
1/8 tsp. salt
2 cloves garlic, minced
Pinch red pepper flakes
1 cup green beans, trimmed and cut in half
1 cup sliced onion
1 cup sliced mushrooms
1/2 cup sliced carrots
4 Tbsp. Sesame Ginger Dressing (or 1 Tbsp. lower-sodium soy sauce; if following a gluten-free diet, check ingredients to ensure soy sauce is gluten-free)
1 cup cooked brown rice (or quinoa)

Instructions

1. Heat 1 Tbsp. oil in a large skillet over medium-high heat.
2. Sprinkle the chicken with the pepper and salt. Add to the skillet and saute until cooked through, about 4 minutes. Transfer the chicken to a plate and wipe the skillet clean.
3. Add the remaining 1 Tbsp. oil to the skillet. Add the garlic and red pepper flakes and saute for 30 seconds.
4. Add the green beans, onion, mushrooms, and carrot. Cook for 6 to 8 minutes, stirring frequently, or until the veggies are tender-crisp.
5. Add the chicken back to the skillet. Drizzle the dressing over the mixture and stir.
6. To plate, serve half the stir-fry mixture over 1/2 cup rice.

Nutritional Information

  • Total Fat: 27g
    • Saturated Fat: 3g
  • Cholesterol: 95g
  • Sodium: 390g
  • Protein: 44g
  • Total Carbohydrate: 41g
    • DietaryFiber: 6g
    • Sugar: 8g