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Stir Fried Chicken And Vegetables

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Ingredients
  Brown rice 1 1⁄3 Cup (21.33 tbs)
  Sesame oil 4 Teaspoon (1 Tablespoon Plus 1 Teaspoon)
  Broccoli florets 3 Cup (48 tbs)
  Parsnips 6 Ounce, cut into 2 1/4-inch strips
  Onion 1 Medium, sliced
  Red bell pepper 1⁄2 , cut into 1/4-inch-wide strips
  Grated fresh ginger 1 1⁄2 Teaspoon
  Minced garlic 1 1⁄2 Teaspoon
  Red pepper flakes 1 Teaspoon
  Chicken breast boneless skinless 10 Ounce, cut into 2 x 1/4-inch strips
  Packed spinach 4 Cup (64 tbs)
  Shiitake mushrooms 5 Ounce, trimmed and sliced to make 2 cups
  Roasted cashews 1⁄4 Cup (4 tbs)
  Japanese rice vinegar 2 Tablespoon
  Reduced sodium soy sauce 1 1⁄2 Teaspoon
  Salt 1⁄4 Teaspoon
Directions

1. Bring 3 1/4 cups of water to a boil in a medium-size saucepan. Stir in the rice, cover, reduce the heat to low and cook 40 minutes, or until the rice is tender and all of the water is absorbed; remove from the heat and set aside.
2. In a large nonstick skillet or wok, heat 1 tablespoon of the oil over high heat until hot but not smoking. Add the broccoli, parsnips, onion and bell pepper, and stir-fry 2 minutes, then add the ginger, garlic and red pepper flakes, and stir-fry another 2 minutes. Using a slotted spoon, transfer the vegetables to a large bowl; set aside.
3. Add the remaining oil to the wok or skillet. Add the chicken and stir-fry 1 1/2 minutes, separating the pieces. Return the cooked vegetables to the skillet and add the spinach, mushrooms and cashews. Add the vinegar, soy sauce and salt, and stir-fry 2 minutes, or until the mushrooms are just cooked and the spinach is wilted. Divide the rice among 4 plates and spoon the chicken and vegetables on top.

Recipe Summary

Difficulty Level: 
Easy
Cuisine: 
Chinese
Course: 
Main Dish
Method: 
Stir Fried
Ingredient: 
Chicken
Interest: 
Healthy
Servings: 
4

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Average: 4.1 (14 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 526 Calories from Fat 109

% Daily Value*

Total Fat 13 g19.5%

Saturated Fat 2.2 g11.2%

Trans Fat 0 g

Cholesterol 41.1 mg13.7%

Sodium 307.7 mg12.8%

Total Carbohydrates 78 g25.9%

Dietary Fiber 7.6 g30.2%

Sugars 6.8 g

Protein 29 g58.8%

Vitamin A 149.4% Vitamin C 275%

Calcium 16% Iron 26.7%

*Based on a 2000 Calorie diet

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Stir Fried Chicken And Vegetables Recipe