ounces skinless, boneless chicken breast halves
tablespoons bottled hoisin sauce
tablespoon rice vinegar
tablespoon reduced-sodium soy sauce
teaspoon crushed red pepper
teaspoons olive oil or canola oil
teaspoons grated fresh ginger
cup bias-sliced carrots (2 medium)
cups broccoli florets
cup ready-to-eat fresh or frozen, thawed, shelled sweet soybeans (edamame)
8 3/4 ounce pouch cooked whole grain brown rice
- Cut chicken into thin bite-size strips; set aside. For sauce, in a small bowl, stir together hoisin sauce, rice vinegar, soy sauce, and crushed red pepper; set aside.
- Pour 2 teaspoons of the oil into a large nonstick wok or large nonstick skillet. Heat over medium-high heat. Add ginger; cook and stir for 15 seconds. Add carrots and stir-fry for 1 minute. Add broccoli and edamame and stir-fry 4 to 5 minutes more or until vegetables are crisp-tender. Remove vegetables from wok. Add remaining 1 teaspoon oil to the wok. Add chicken strips and stir-fry for 2 to 4 minutes or until chicken is no longer pink. Return vegetables to the wok. Add sauce to chicken mixture, tossing to coat. Heat through.
- Meanwhile, heat rice according to package directions. Serve chicken mixture over rice.
Nutrition Facts(Edamame-Chicken Stir-Fry)
- Per serving:
- 312 kcal cal.,
- 9 g fat
- (1 g sat. fat,
- 1 g polyunsaturated fat,
- 3 g monounsatured fat),
- 33 mg chol.,
- 299 mg sodium,
- 35 g carb.,
- 5 g fiber,
- 8 g sugar,
- 23 g pro.
- Percent Daily Values are based on a 2,000 calorie diet