Edamame-Chicken Stir-Fry over Brown Rice, 7/29/14 - KATV - Breaking News, Weather and Razorback Sports

Edamame-Chicken Stir-Fry over Brown Rice, 7/29/14

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Keith Cleek & Leigh Bullington

2014 Arkansas Rice Expo


Ingredients

8 ounces of skinless, boneless chicken breast 

3 tablespoons of bottled hoisin sauce

1 tablespoon of rice vinegar

1 tablespoon of reduced-sodium soy sauce

1/4 teaspoon of crushed red pepper

3 teaspoons of olive oil or canola oil

2 teaspoons of grated fresh ginger

1 cup of bias-sliced carrots (2 medium)

2 cups of broccoli florets

1 cup of ready-to-eat fresh or frozen, thawed, shelled sweet soybeans (edamame)

2 cups of cooked whole grain brown rice

Nutrition Facts (Edamame-Chicken Stir-Fry)

Directions

 Cut chicken into thin bite-size strips; set aside. For sauce, in a small bowl, stir together hoisin sauce, rice vinegar, soy sauce, and crushed red pepper; set aside.

 Pour 2 teaspoons of the oil into a large nonstick wok or large nonstick skillet and heat over medium-high heat. Add ginger; cook and stir for 15 seconds. Add carrots and stir-fry for 1 minute. Add broccoli and edamame and stir-fry 4 to 5 minutes more or until vegetables are crisp-tender. Remove vegetables from wok. Add remaining 1 teaspoon oil to the wok. Add chicken strips and stir-fry for 2 to 4 minutes or until chicken is no longer pink. Return vegetables to the wok. Add sauce to chicken mixture, tossing to coat. Heat through.

Meanwhile, heat rice according to package directions. Serve chicken mixture over rice.

312 kcal cal.; 9 g Fat, total; 33 mg chol.; 1 g sat. fat; 35 g carb.; 3 g Monosaturated fat; 1 g Polyunsaturated fat; 5 g fiber; 8 g sugar; 23 g pro.; 91 mg calcium; 2 mg iron; 299 mg sodium; 427 mg Potassium; 40 J.lg Folate; 0 J.lg Cobalamin (Vit. B12); 6 mg Niacin; 0 mg Pyridoxine (Vit. B6); 0 mg Riboflavin; 0 mg Thiamin; 2 Lean Meat; 50 mg vit. C; 2 Starch; 53 IU vit. A; 1 Vegetables

Percent Daily Values are based on a 2,000 calorie diet

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