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Yields:
6 servings
Meal Type:
Main Dishes
Rating:
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Asian Chicken Stir Fry with Brown Rice

A yummy, healthy and hearty stir-fry, just like mom made.

Ingredients

Directions

  1. Make the brown rice according to directions. Chop all vegetables and chop the chicken into 1" cubes
  2. In a small bowl or cup, mix the sherry, soy sauce, and some water (as desired). Add the cornstarch and mix well. Set aside.
  3. Heat a tablespoon of olive oil in a hot wok or pan and cook the chicken with salt and pepper. Remove chicken and set aside.
  4. In the same pan, heat the other tablespoon of olive oil and cook the onion, then the garlic and ginger, and then add in all the vegetables, stirring often.
  5. When vegetables are tender-crisp, reduce heat and add back chicken and add in sauce.
  6. Cook until sauce thickens and coats all vegetables and chicken (just a few minutes).
  7. After cooking, but before serving, drizzle with sesame seed oil if desired. Serve over rice.
  8. Note: dish can be made more low-fat by removing some of the oils. You can also try adding nuts or other vegetables.
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Nutrition summary:

There are 344 calories in 1 serving of Asian Chicken Stir Fry with Brown Rice.
Calorie break-down: 25% fat, 54% carbs, 21% protein.

Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 85
Calories 344
 
% Daily Values*
Total Fat 9.47g 15%
  Saturated Fat 1.224g 6%
  Polyunsaturated Fat 1.927g  
  Monounsaturated Fat 4.643g  
Cholesterol 28mg 9%
Sodium 877mg 37%
Potassium 409mg  
Total Carbohydrate 46.25g 15%
  Dietary Fiber 5.5g 22%
  Sugars 4.42g  
Protein 17.68g  
 
Vitamin A 75% Vitamin C 50%
Calcium 6% Iron 10%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
17%
of RDI*
(344 calories)
17% of RDI
Calorie Breakdown:
 
Carbohydrate (54%)
 
Fat (25%)
 
Protein (21%)
Carbohydrates, 46.25g (54%) Fat, 9.47g (25%) Protein, 17.68g (21%)
* Based on a RDI of 2000 calories