Ginger Chicken and Vegetable Fried Rice
1 pound boneless, skinless chicken breast halves (about 2 large) cut into ½-inch slices
1 large head broccoli, cut into florets
1 Tbsp grated ginger root
1 cup low-sodium chicken broth
1 Tbsp reduced sodium soy sauce
1 Tbsp cornstarch
8 oz. shiitake mushrooms, stems removed and discarded, cut into ¼-inch strips
2 large carrots, peeled, chopped
2 celery stalks, chopped
1 cup short-grain brown rice, cooked according to the package instructions
2 green onions, thinly sliced on the diagonal
¼ cup cashew pieces
1 Tbsp sesame oil
Place the chicken, broccoli and ginger in a large bowl. Rub the ginger over the chicken. Cover with plastic wrap and refrigerate. Place the broth, soy sauce and cornstarch in a small bowl and set aside.
Prepare the fried rice. Heat a large skillet over high heat. Coat with a light layer of the cooking spray and add the mushrooms, carrots and celery and cook two to three minutes, stirring often until the mushrooms are soft. Add the rice, green onion, and cashews. Stir to combine and turn the heat off.
Heat another large skillet over high heat. Reduced the heat to medium and add the sesame oil along with the chicken and broccoli. Cook two to three minutes, stirring often until the chicken and broccoli begin to brown. Reduce the heat to low. Stir the cornstarch mixture, as the cornstarch may have settled to the bottom of the bowl. Add it to the skillet and cover. Cook one to two minutes more, stirring once or twice until the broccoli is fork tender and the chicken is cook through. Serve immediately with the rice.
Nutrition facts (per serving): calories 447, protein 23 g, carbohydrates 59 g, fat 14 g, calcium 108 mg, vitamin D 10 IU, cholesterol 47 mg, fiber 8 g, sodium 355 mg
Recipe courtesy of Jennifer Iserloh, the Skinny Chef.