Broccoli and Chicken Stir-Fried Rice

Chicken and rice dishes are common family meals. This one gives new life to leftover grilled chicken. Slightly browning the broccoli deepens the taste of the dish.

Yield: 4 servings (serving size: 2 cups)

Ingredients

• 1 1/2  tablespoons  canola oil
• 8  cups  broccoli florets (about 2 bunches)
• 2  cups  vertically sliced onion (about 1)
• 1/2  cup  fat-free, less-sodium chicken broth, divided
• 2  cups  cooked long-grain rice
• 1  tablespoon  minced garlic
• 2  teaspoons  minced peeled fresh ginger
• 1/2  teaspoon  crushed red pepper
• 2  Hoisin and Lime-Marinated Grilled Chicken breast halves, thinly sliced
• 2  tablespoons  low-sodium soy sauce
• 2  tablespoons  oyster sauce
• 1  tablespoon  rice wine vinegar
• 1  teaspoon  cornstarch
• 1/4  teaspoon  salt

Preparation

Heat canola oil in a large nonstick skillet over medium-high heat. Add broccoli and onion; sauté for 5 minutes. Add 1/4 cup broth; cover and cook for 3 minutes. Remove broccoli mixture from pan.

Place pan over medium-high heat. Add rice; cook 5 minutes, stirring occasionally. Add broccoli mixture, garlic, ginger, pepper, and chicken; toss well.

Combine remaining 1/4 cup broth, soy sauce, oyster sauce, vinegar, and cornstarch; add to pan. Bring to a boil; cook 1 minute. Stir in salt.

Nutritional Information

Calories:

345 (23% from fat)

Fat:

8.7g (sat 1g,mono 3.8g,poly 2.2g)

Protein:

27.4g

Carbohydrate:

38.4g

Fiber:

5.2g

Cholesterol:

49mg

Iron:

3.2mg

Sodium:

872mg

Calcium:

97mg