Prep Time: 30 min Cook Time: 1 hr Serving Size:3/4 cup stir-Fry & 1/2 cup rice Serves: 6
Nutrition Facts |
|
| Serving Size 3/4 cup stir-fry with 1/2 cup brown rice(302g) | 6 servings per container |
| Amount per serving | |
| Calories 420 | |
| % Daily Value * | |
| Total Fat 11g | 14% |
| Saturated Fat 2g | 10% |
| Trans Fat 0g | |
| Cholesterol 65mg | 22% |
| Sodium 680mg | 30% |
| Total Carbohydrate 62g | 23% |
| Dietary Fiber 5g | 18% |
| Total Sugars 4g | |
| Includes 0g Added Sugars | 0% |
| Protein 20g | |
| Vitamin D 0mcg | 0% |
| Calcium 77mg | 6% |
| Iron 3mg | 15% |
| Potassium 790mg | 15% |
| *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. | |
INGREDIENTS
1 3/4 cups brown rice, dry
1 1/2 teaspoon salt-free chili-lime seasoning blend
1/4 teaspoon granulated garlic
1 tablespoon fresh cilantro, chopped
2 tablespoons canola oil
1 cup onion, diced
4 cups (16 oz.) pre-cooked fajita chicken strips
3 1/2 cups butternut squash, peeled, diced into 1/2” inch pieces
1/2 cup fresh red bell pepper, diced
1 cup whole corn kernels
1/2 cup diced green chilies
1/2 cup canned low-sodium diced tomatoes
1/2 teaspoon black pepper
3/4 teaspoon ground cumin
1/4 teaspoon garlic powder
STEPS
- Rinse fresh vegetables before cooking. Combine brown rice and 4 1/2 cups water in a large pot and bring to a boil. Turn heat down to low. Cover and cook until water is absorbed, about 30-40 minutes. Sprinkle with 1/2 teaspoon salt-free seasoning blend, granulated garlic, and cilantro. Mix well. Cover and keep warm.
- Heat canola oil in a large skillet. Cook onions for 2 minutes until soft.
- Add chicken, squash, and remaining salt-free seasoning blend. Stir-fry over high heat for 10 minutes or until squash is tender.
- Add red peppers, corn, green chilies, tomatoes, pepper, cumin, and garlic powder. Stir-fry over medium-high heat for no longer than 2 minutes so vegetables remain crunchy. Do not overcook. Reduce heat to low and let simmer for 2 minutes. Serve hot.
IDEAS
- Use fresh, frozen, or canned corn.
- A rice cooker may be used to cook the same quantity of rice.
Nutrition Facts |
|
| Serving Size 3/4 cup stir-fry with 1/2 cup brown rice(302g) | 6 servings per container |
| Amount per serving | |
| Calories 420 | |
| % Daily Value * | |
| Total Fat 11g | 14% |
| Saturated Fat 2g | 10% |
| Trans Fat 0g | |
| Cholesterol 65mg | 22% |
| Sodium 680mg | 30% |
| Total Carbohydrate 62g | 23% |
| Dietary Fiber 5g | 18% |
| Total Sugars 4g | |
| Includes 0g Added Sugars | 0% |
| Protein 20g | |
| Vitamin D 0mcg | 0% |
| Calcium 77mg | 6% |
| Iron 3mg | 15% |
| Potassium 790mg | 15% |
| *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. | |
An Equal Opportunity Institution
*Adapted from a Healthy Kids Cookbook for Homes recipe
This material was funded by the USDA’s Supplemental Nutrition Assistance Program–SNAP. This institution is an equal opportunity provider.
