Chicken Veggie Stir Fry over Brown Rice (07.11.13)

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by Jennifer Burns, Intermountain Medical Center Heart Institute

  • 1/2 cup dry brown rice
  • 2 tablespoons olive oil
  • 2 skinless chicken breasts, cut into bite-sized pieces
  • 1/2 cup carrots, thinly sliced
  • 2 stalks celery, sliced
  • 1/2 red or green bell pepper, thinly sliced
  • 1/2 onion, thinly sliced
  • 1/2 cup broccoli, cut into bite-sized pieces
  • 1/2 cup peas
  • 1/2 cup water chestnuts, chopped
  • 3 tablespoons low sodium soy sauce
  • 1/4 cup cilantro, chopped
  • 4 green onions, diced
  • No-Salt Seasoning and Pepper, to taste

In a small pot bring 1 1/4 cup of water to a boil. Add the brown rice and let the pot sit covered on very low heat for 35 to 40 minutes. Heat a large frying pan to medium high heat with 1 tablespoon of the olive oil. Add chicken breast seasoned with no-salt seasoning and pepper to the pan. Cook for 6-7 minutes, stirring frequently until cooked all the way through. Remove chicken from the pan. Place on a plate covered with aluminum foil. Add the remaining oil in the same pan, sauté the carrots, celery, broccoli, pepper and onion for 4-5 minutes; stir frequently.

Add the chicken back into the pan with the peas, water chestnuts and soy sauce. Mix together over low heat for 2-3 minutes. Garnish with cilantro and green onions. Serve immediately.