stir fry garlic chicken & Rice

Be the first to
rate this recipe!
member ratings
Create a Recipe Makeover
Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 239.6
  • Total Fat: 2.8 g
  • Cholesterol: 50.2 mg
  • Sodium: 1,254.7 mg
  • Total Carbs: 25.9 g
  • Dietary Fiber: 4.3 g
  • Protein: 28.5 g

View full nutritional breakdown of stir fry garlic chicken & Rice calories by ingredient
Submitted by:

Introduction

Delicious, Low Fat & Quick Delicious, Low Fat & Quick
Number of Servings: 4

Ingredients

    2 chicken breast halves, sliced
    1 cup baby carrots (about 12)
    1 10 oz pkg frozen chopped broccoli
    1 yellow pepper, sliced
    1 cup sliced yellow onion
    4 cloves chopped fresh garlic
    1 1/2 cups chicken broth
    1 tbsp corn starch
    1 cup long grain white rice
    2 cups water
    1 tbsp chopped fresh parsley
    1 tsp salt
    1 tbsp freshly ground black pepper


Directions

In a medium saucepan, add the 2 cups water and bring to a boil. In another saucepan add carrots and a little bit of water. Place that pan over medium high heat, cover and steam carrots until tender. Once the first pot of water comes to a boil, add rice, turn heat to low, cover and simmer for 15-20 minutes or until rice is tender. Remove from heat.

Heat a large wok or skillet sprayed with vegetable oil spray, over medium high heat add broccoli, onion, chopped garlic and peppers. Saute for five minutes, then add chicken, salt and pepper. Cook for another five minutes or so, stirring ocassionally. Add chicken broth and if the carrots are done, add them. Otherwise, continue cooking the stir fry until the carrots are done, then toss in carrots. In a small dish combine the corn starch with a little bit of water, and add to the stir fry mixture, toss to coat and once the sauce has thickened, remove from heat. Add parsley and toss. Serve stir fry over the rice.

*You can omit the step of steaming the carrots first but they take quite a while to become tender, much longer than the rest of the veggies, so I usually cook them separate and toss them in.

Number of Servings: 4

Recipe submitted by SparkPeople user APRRYLMAE.

Rate This Recipe