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DEL.ICIO.USBrown 'Not Exactly Fried Rice’ With Chicken and Broccoli
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If you don’t have any leftover rice, don’t despair. This main course meal cooks the rice with the veggies and it’s ready in about a half-hour, with virtually no work needed. -- Jeanne Besser
Hands on time: 15 minutes Total time: 40 minutes Serves: 4
Ingredients:
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2 tablespoons sesame oil
2 garlic cloves, minced
1 pound skinless, boneless chicken breasts cut into 1 inch pieces
1 cup uncooked brown rice
2 tablespoons reduced-sodium soy sauce
2 cups reduced-sodium chicken broth
2 cups small broccoli florets
1 red or green bell pepper, seeded and diced
2 green onions, white and light-green parts, sliced
Instructions:
In a large skillet, preferably nonstick, over medium-high heat, swirl in oil to coat the sides and bottom. Add the garlic and the chicken and sauté for 2 to 3 minutes. Add rice and sauté for 30 seconds. Add soy sauce, chicken broth and stir to combine. Reduce heat, cover and simmer for 20 minutes. Add broccoli and bell pepper, cover and cook for 5 minutes, or until vegetables are tender but crisp, and liquid is absorbed. Stir in green onions and serve.
Nutrition:
Per serving: 410 calories (percent of calories from fat, 21), 37 grams protein, 43 grams carbohydrates, 3 grams fiber, 10 grams fat (2 grams saturated), 66 milligrams cholesterol, 646 milligrams sodium.
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