Prep Time: 25 minutes Cook Time: 25 minutes Serving Size: 1 and 1/2 cups Serves: 4
Nutrition Facts |
|
| Serving Size 1 and 1/2 cups (215g) | 4 servings per container |
| Amount per serving | |
| Calories 220 | |
| % Daily Value * | |
| Total Fat 10g | 13% |
| Saturated Fat 1g | 5% |
| Trans Fat 0g | |
| Cholesterol 35mg | 12% |
| Sodium 660mg | 29% |
| Total Carbohydrate 22g | 8% |
| Dietary Fiber 3g | 11% |
| Total Sugars 4g | |
| Includes 2g Added Sugars | 4% |
| Protein 13g | |
| Vitamin D 0mcg | 0% |
| Calcium 59mg | 4% |
| Iron 2mg | 10% |
| Potassium 492mg | 10% |
| *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This recipe also has: Vitamin A: 25% Daily Value Vitamin C: 67% Daily Value |
|
INGREDIENTS
1 cup brown rice
½ 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
¼ cup low-sodium soy sauce
1 tablespoon brown sugar
1 tablespoon cornstarch
2 tablespoons canola oil
½ teaspoon ground ginger
STEPS
- Cook rice following package directions. Set aside. Cover to keep warm.
- Rinse and chop broccoli and celery. Peel, rinse, and chop carrots. Rinse and finely chop jalapeno. Peel and finely chop garlic.
- If using chicken, remove the skin. Cut chicken into small pieces.
- In a small bowl, stir together soy sauce, brown sugar, and cornstarch. Add 1 teaspoon of the chopped jalapeno. Stir.
- Heat oil in a medium skillet over medium-high heat. Add chicken or tofu. Cook, stirring occasionally until slightly browned, about 2 minutes.
- Add chopped veggies. Stir frequently. Cook until veggies are tender and chicken is completely cooked, but not dry, about 5-7 minutes.
- Add soy sauce mixture. Bring to a boil. Reduce heat. Simmer until sauce is slightly thickened, about 2 minutes.
- Serve over warm brown rice.
Nutrition Facts |
|
| Serving Size 1 and 1/2 cups (215g) | 4 servings per container |
| Amount per serving | |
| Calories 220 | |
| % Daily Value * | |
| Total Fat 10g | 13% |
| Saturated Fat 1g | 5% |
| Trans Fat 0g | |
| Cholesterol 35mg | 12% |
| Sodium 660mg | 29% |
| Total Carbohydrate 22g | 8% |
| Dietary Fiber 3g | 11% |
| Total Sugars 4g | |
| Includes 2g Added Sugars | 4% |
| Protein 13g | |
| Vitamin D 0mcg | 0% |
| Calcium 59mg | 4% |
| Iron 2mg | 10% |
| Potassium 492mg | 10% |
| *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This recipe also has: Vitamin A: 25% Daily Value Vitamin C: 67% Daily Value |
|
An Equal Opportunity Institution
*Adapted from Share Our Strength’s Cooking Matters.®
This material was funded by the USDA’s Supplemental Nutrition Assistance Program–SNAP. This institution is an equal opportunity provider.
