Chicken And Rice Stir Fry

Chicken And Rice Stir Fry

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For: WomenMen
Chicken And Rice Stir Fry
  • serves: 1
  • prep: 20 minutes
  • cook: 20 minutes

Nutrition Facts

Amounts Per Serving

Calories 489
Protein (g)
35 g
Carbohydrate (g)
69 g
Dietary Fiber
10 g
Total Sugars
27 g
Total Fat
9 g
Saturated Fat
1.6 g
Polyunsaturated Fat
1.6 g
Monounsaturated Fat
4.9 g
Cholesterol
72 mg
    Vitamin A
    95 mcg
    Vitamin B6
    1.3 mg
    Vitamin B12
    0.3 mcg
    Vitamin C
    129 mg
    Vitamin D
    0 mcg
    Vitamin E
    2 mg
    Vitamin K
    26 mcg
    Folate
    89 mcg
    Thiamin
    0.3 mg
    Riboflavin
    0.3 mg
    Niacin
    15 mg
    Calcium
    83 mg
    Potassium
    1053 mg
    Sodium
    943 mg
    Copper
    405 mcg
    Iron
    3 mg
    Magnesium
    127 mg
    Phosphorus
    419 mg
    Selenium
    35 mcg
    Zinc
    2 mg
* Percent Daily Values are based on a 2,000 calorie diet.

Ingredients

  • 1medium chicken breast, boneless, skinless
  • 1/2 cupchoppped cauliflower, raw
  • 3 leavesbasil
  • 1/4 cupchopped green pepper, raw
  • 1/2 cupchopped onion, raw
  • 1/2 cupchopped red pepper, raw
  • 1/2 cupwater chestnuts
  • 1/4 cupbrown rice, uncooked
  • 2 tbspteriyaki sauce, reduced sodium
  • 1 tspolive oil
  • 3/4 cupfresh citrus fruit

Directions

Cooking Directions
  1. 14 cup of brown rice (uncooked) and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until rice is tender, and liquid has been absorbed, 20 to 25 minutes.
  1. Spray wok or large skillet with non-stick spray and heat over medium-high heat. Place the chicken in the wok, pour in 2 tsp olive oil and cook until no longer pink, about 3-4 minutes.
  2. Add the bowl of chopped vegetables to the wok along with ½ cup water chestnuts, stir in 2 tbsp low sodium Teriyaki sauce, and cook for another 3-4 minutes.
  3. Add rice, chicken and basil leaves; mix well. Cover; cook on low heat 5 min. or until rice is tender and chicken mixture is heated through.
Fresh Fruit Salad Directions
  1. Chop ¾ cup of your favorite fresh citrus fruits and place in a bowl.

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