Introducing Start Local, a new recipe series from The Land Connection in partnership with the Illinois Farm Bureau! Each recipe is designed with everyday cooks in mind, using ingredients from your local farmers markets, and filling in the rest with ingredients from the grocery store. So grab your shopping bag, meet your local farmers, and discover what’s in season across Illinois with Start Local!

Print Recipe

Brown Rice with Sizzling Chicken and Vegetables

Equipment

• Cutting Board
• Sharp knife
• measuring cups
• measuring spoons
• Small Mixing Bowl
• Spoon or spatula
• Saucepan with a tight-fitting lid
• Large skillet or wok
• Food thermometer
• Stovetop

Ingredients

Farmers Market Ingredients

• 1 lb boneless, skinless chicken breast or thighs, cut into 1-inch pieces
• 2 cloves garlic, minced
• 1 white onion, cut into wedges
• 3 medium carrots, peeled and thinly sliced
• 1½ cups broccoli florets
• 1 medium bell pepper, cut into 1-inch pieces
• 1 Tbsp Honey

Pantry Staples

• 1 cup uncooked brown rice (about 3 cups cooked)
• 3 Tbsp low-sodium soy sauce
• 1 Tbsp cornstarch
• 1-2 Tbsp cooking oil
• ¼ cup water 

Instructions

• Cook the brown rice according to package directions.
• Gently wash produce under cool running water, pat dry, and prepare as directed. Set aside.
• Wash the cutting board and knife thoroughly, then cut the chicken as directed.
• Mix the soy sauce, water, honey, and cornstarch in a small bowl; set aside.
• Heat the oil to medium-low in a wok or large skillet.
• Add the minced garlic and sauté about 1 minute, until the garlic is golden.
• Add the chicken and cook 5–6 minutes, until it reaches 165°F when checked with a food thermometer. Push the chicken to the side of the pan.
• Add the onion to the center of the skillet; cook until slightly tender and push to the side.
• Add the carrots and broccoli to the center of the pan; cook until slightly tender and push to the side.
• Add the bell pepper to the center of the pan; cook until slightly tender and push to the side.
• If your skillet is too small to hold everything at once, remove each item as it finishes cooking, set it aside, and return everything to the pan after all items are cooked.
• Pour the soy sauce mixture into the center of the skillet, leaving the other ingredients at the sides of the pan. Stir the sauce until it thickens.
• Once the sauce has thickened, mix in the vegetables and chicken from the sides of the pan.
• Serve immediately over the cooked brown rice.

Notes

Substitutions

• Chicken: Beef works well. Try flank steak, skirt steak, or top sirloin.
• Fresh vegetables: Frozen vegetables can be used. Do not thaw first. Add frozen vegetables to the hot pan before adding the oil so the extra water evaporates.
• Broccoli and carrots: Cauliflower, zucchini, or eggplant.

*Adapted from Brown Rice with Sizzling Chicken and Vegetables from MyPlate.gov and Brown Rice with Sizzling Chicken and Vegetables from the University of Illinois Extension Eat.Move.Save.

The Start Local recipe series is generously supported by Illinois Farm Bureau.

The Start Local recipe series is generously supported by Illinois Farm Bureau.