• Prep Time: 25 minutes

  • Cook Time: 25 minutes

  • Serving Size: 1 and 1/2 cups

  • Serves: 4

  • Prep Time: 25 minutes

  • Cook Time: 25 minutes

  • Serving Size: 1 and 1/2 cups

  • Serves: 4

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

  1. Cook rice following package directions. Set aside. Cover to keep warm.
  2. Rinse and chop broccoli and celery. Peel, rinse, and chop carrots. Rinse and finely chop jalapeno. Peel and finely chop garlic.
  3. If using chicken, remove the skin. Cut chicken into small pieces.
  4. In a small bowl, stir together soy sauce, brown sugar, and cornstarch. Add 1 teaspoon of the chopped jalapeno. Stir.
  5. Heat oil in a medium skillet over medium-high heat. Add chicken or tofu. Cook, stirring occasionally until slightly browned, about 2 minutes.
  6. Add chopped veggies. Stir frequently. Cook until veggies are tender and chicken is completely cooked, but not dry, about 5-7 minutes.
  7. Add soy sauce mixture. Bring to a boil. Reduce heat. Simmer until sauce is slightly thickened, about 2 minutes.
  8. 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

*Adapted from Share Our Strength’s Cooking Matters.®

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*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.