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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
344
 
% Daily Values*
Total Fat
9.47g
15%
Saturated Fat
1.224g
6%
Trans Fat
-
Polyunsaturated Fat
1.927g
Monounsaturated Fat
4.643g
Cholesterol
28mg
9%
Sodium
877mg
37%
Total Carbohydrate
46.25g
15%
Dietary Fiber
5.5g
22%
Sugars
4.42g
Protein
17.68g
Vitamin D
-
Calcium
340mg
34%
Iron
10.62mg
59%
Potassium
409mg
12%
Vitamin A
22550IU
451%
Vitamin C
181.8mg
303%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
17%
of RDI*
(344 calories)
17% of RDI
Calorie Breakdown:
 
Carbohydrate (54%)
 
Fat (25%)
 
Protein (21%)
* Based on a RDI of 2000 calories


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