Stir Fried Chicken And Vegetables Recipe
Summary
Difficulty LevelEasyHealth IndexHealthy
Ingredients
| Brown rice | 1 1/3 Cup (16 tbs) | |
| 1 tablespoon plus 1 teaspoon Oriental sesame oil | ||
| Broccoli florets | 3 Cup (16 tbs) | |
| 6 ounces parsnips, cut into 2 1/4-inch strips | ||
| 1 medium-size onion, sliced | ||
| 1/2 red bell pepper, cut into 1/4-inch-wide strips | ||
| Grated ginger | 1 1/2 Teaspoon | |
| Garlic | 1 1/2 Teaspoon, minced | |
| Red pepper flakes | 1 Teaspoon | |
| 10 ounces skinless, boneless chicken breast, cut into 2 x 1/4-inch strips | ||
| 4 cups packed spinach leaves | ||
| Shiitake mushrooms | 5 Ounce, trimmed | |
| Cashews | 1/4 Cup (16 tbs), roasted | |
| 2 tablespoons Japanese rice vinegar | ||
| 1 1/2 teaspoons reduced-sodium soy sauce | ||
| Salt | 1/4 Teaspoon | |
Directions
1. Bring 3 1/4 cups of water to a boil in a medium-size saucepan. Stir in the rice, cover, reduce the heat to low and cook 40 minutes, or until the rice is tender and all of the water is absorbed; remove from the heat and set aside.
2. In a large nonstick skillet or wok, heat 1 tablespoon of the oil over high heat until hot but not smoking. Add the broccoli, parsnips, onion and bell pepper, and stir-fry 2 minutes, then add the ginger, garlic and red pepper flakes, and stir-fry another 2 minutes. Using a slotted spoon, transfer the vegetables to a large bowl; set aside.
3. Add the remaining oil to the wok or skillet. Add the chicken and stir-fry 1 1/2 minutes, separating the pieces. Return the cooked vegetables to the skillet and add the spinach, mushrooms and cashews. Add the vinegar, soy sauce and salt, and stir-fry 2 minutes, or until the mushrooms are just cooked and the spinach is wilted. Divide the rice among 4 plates and spoon the chicken and vegetables on top.
2. In a large nonstick skillet or wok, heat 1 tablespoon of the oil over high heat until hot but not smoking. Add the broccoli, parsnips, onion and bell pepper, and stir-fry 2 minutes, then add the ginger, garlic and red pepper flakes, and stir-fry another 2 minutes. Using a slotted spoon, transfer the vegetables to a large bowl; set aside.
3. Add the remaining oil to the wok or skillet. Add the chicken and stir-fry 1 1/2 minutes, separating the pieces. Return the cooked vegetables to the skillet and add the spinach, mushrooms and cashews. Add the vinegar, soy sauce and salt, and stir-fry 2 minutes, or until the mushrooms are just cooked and the spinach is wilted. Divide the rice among 4 plates and spoon the chicken and vegetables on top.
Chef
