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.