Vegetable and Rice Stir-Fry

A healthy version of the popular take-out dish.

Ingredients

• 1 Cup brown rice
• 1/2 Pound broccoli
• 2 Medium celery stalks
• 1 Medium carrot
• 1 Small jalapeno or other chili pepper
• 1 Clove garlic
• 6 Ounces boneless chicken pieces or firm tofu
• 1/4 Cup low-sodium soy sauce
• 1 Tbsp brown sugar
• 1 Tbsp cornstarch
• 2 Tbsp canola oil
• 1/2 Tsp ground ginger

Directions

Step 1

Cook rice following package directions. Set aside. Cover to keep warm.

Step 2

While rice is cooking, make veggie mixture. Rinse and chop broccoli and celery. Peel, rinse, and chop carrots. Rinse and mince jalapeno. Peel and finely chop garlic. If using chicken, remove any skin. Cut chicken into small pieces.

Step 3

In a small bowl, stir together soy sauce, brown sugar, and cornstarch. Add 1 teaspoon of the minced jalapeno. Stir.

Step 4

In a medium skillet over medium-high heat, heat oil. Add ground ginger and stir. Add chicken or tofu. Cook, stirring occasionally, until slightly browned and starting to cook through, about 2 minutes.

Step 5

Add chopped veggies. Stir frequently. Cook until veggies are tender and chicken is completely cooked but not dry, about 5-7 minutes.

Step 6

Add soy sauce mixture. Bring to a boil. Reduce heat. Simmer until sauce is slightly thickened, about 2 minutes. Serve over warm brown rice.

Utensils Needed

• Cutting board
• Measuring cups
• Measuring spoons
• Medium pot with lid
• Medium skillet
• Sharp knife
• Small bowl
• Vegetable peeler

NUTRITION FACTS

Serving Size: 1 1/2 Cups

Nutrients	Amount
Calories	360
Total Fat	11 g
Saturated Fat	1.5 g
Cholesterol	30 mg
Sodium	470 mg
Total Carbohydrates	52 g
Dietary Fiber	5 g
Total Sugars	6 g
Added Sugars	6 g
Protein	15 g