Broccoli Chicken Stir Fry with Carrots

Source: Food and Nutrition Education in Communities, Cornell University

Serving size: 1 thigh and 1/2 cup of vegetables

Servings per recipe: 4

This easy, delicious recipe will have your family coming back for seconds!

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Ingredients

4 chicken thighs

2 tablespoons soy sauce

1 teaspoon brown sugar

1/4 teaspoon ground ginger

1 cup carrots, fresh, frozen or canned

1 cup broccoli florets, fresh or frozen

1 clove garlic or 1/2 teaspoon ground garlic

1 tablespoon vegetable oil

1 tablespoon honey

Materials

Cutting board & sharp knife, measuring cups & spoons, medium bowl, skillet, mixing spoon or spatula

Instructions

  1. Remove skin and bone from chicken thighs. Cut into bite-sized pieces.
  2. In a medium bowl, blend together soy sauce, brown sugar, and ginger. Add chicken to soy mixture; set aside.
  3. Wash, peel, and slice carrots. Wash broccoli and cut into bite-size pieces. Mince garlic.
  4. Heat vegetable oil in a large skillet over medium-high heat.
  5. Add chicken to skillet; stir rapidly for about 5 minutes, until chicken is lightly browned.
  6. Add carrots, broccoli, and garlic; continue stirring 2 to 3 minutes.
  7. Add honey; continue stirring 2 to 3 minutes until vegetables are tender crisp.
  8. Serve stir fry with brown rice or noodles.

More About Carrots

How to Select

Choose well-shaped, smooth, firm, crisp carrots with deep color and fresh, green tops. Avoid soft, wilted or split carrots.

How to Store

Refrigerate in a plastic bag with some air holes. Carrots can last 4-5 months if packed in moist sand and stored in a cold root cellar at 32-40 degrees.

How to Prepare

Rinse with cold water. Trim off tops & bottoms. Add to salads, have as a snack with dip. Carrots can be steamed, microwaved, roasted or boiled until tender.