Brown Rice with Sizzling Chicken and Vegetables
This rice bowl with vegetables and chicken is simple to prepare and appealing to children and adults alike!
栄養成分（1食あたり）
1食あたりの値 · 1食分の量: 1/4 of the recipe
436
カロリー
30g
タンパク質
56g
炭水化物
10g
脂質
6g
食物繊維
10g
糖類
521mg
ナトリウム
飽和脂肪酸 1 g · コレステロール 75 mg
リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。
材料
hot cooked brown rice
3 cups
reduced-sodium soy sauce
3 tablespoons
water
1/4 cup
honey
1 tablespoon
cornstarch
1 tablespoon
canola or corn oil
1 1/2 tablespoons
boneless chicken breast
16 ounces · cut into 1-inch cubes
garlic
2 cloves · minced
white onion, cut into small wedges
1 small · about 1/8 inch thick
carrots, peeled and thinly sliced
3 medium · 1 cup total
small broccoli florets
1 1/2 cups
red bell pepper
1 medium · cut into 1 -inch pieces
作り方
- 1
Mix soy sauce, water, honey, and cornstarch in a small bowl; set aside.
- 2
Heat oil in a wok or large skillet. Add minced garlic; sauté about 1 minutes until garlic is golden.
- 3
Add chicken; cook about 5-6 minutes, then push chicken to the side.
- 4
Add onions to center of skillet; cook until slightly tender and push to the side.
- 5
Continue with carrots, broccoli, and peppers separately, placing each in center of pan, cooking until slightly tender and pushing to the side.
- 6
Pour soy sauce mixture into center of skillet. Leaving other ingredients and at the sides of the pan, stir sauce until it thickens.
- 7
Mix in with vegetables and chicken. Serve immediately over cooked brown rice.
出典: USDA MyPlate Kitchen · Meeting Your MyPlate Goals on a Budget MyPlate National Strategic Partners Toolkit
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