Chinese Veggies and Rice
Source: Cooking Matters
Serving size: Serves 4, 1 1/2 cups per serving
A healthy version of the popular take-out dish.View Nutrition Facts
1 cup brown rice
1/2 pound broccoli
2 medium celery stalks
1 medium carrot
1 small jalapeno or other chili pepper
1 clove garlic
6 ounces boneless chicken pieces or firm tofu
1/4 cup low-sodium soy sauce
1 Tablespoon brown sugar
1 Tablespoon cornstarch
2 Tablespoons canola oil
1/2 teaspoon ground ginger
1. Cook rice following package directions. Set aside. Cover to keep warm. While rice is cooking, make veggie mixture.
2. Rinse and chop broccoli and celery. Peel, rinse, and chop carrots. Rinse and mince jalapeno. Peel and finely chop garlic.
3. If using chicken, remove any skin. Cut chicken into small pieces.
4. In a small bowl, stir together soy sauce, brown sugar, and cornstarch. Add 1 teaspoon of the minced jalapeno. Stir.
5. In a medium skillet over medium-high heat, heat oil. Add ground ginger and stir. Add chicken or tofu. Cook, stirring occasionally, until slightly browned and starting to cook through, about 2 minutes.
6. Add chopped veggies. Stir frequently. Cook until veggies are tender and chicken is completely cooked but not dry, about 5-7 minutes.
7. Add soy sauce mixture. Bring to a boil. Reduce heat. Simmer until sauce is slightly thickened, about 2 minutes.
8. Serve over warm brown rice.
Use any veggies you like. Be sure to cut all veggies into equal-size pieces so they cook evenly. Add denser veggies, like broccoli, celery, and root veggies, to the skillet first. Add veggies with a high water content, like squash or spinach, last. Cook more rice than you need for this recipe. Use it in another recipe, like Brown Rice and Orange Salad, later in the week. Or, flavor with herbs and cheese and use to fill veggie burritos. Use fresh ginger instead of ground. Peel and finely chop a 1-inch piece of fresh ginger. Add 2 teaspoons to the soy sauce mixture in step 4. Stir.
More About Broccoli
How to Select
Buy fresh or frozen in whole heads or florets. Broccoli heads should be odorless with tight, blueish green florets.
How to Store
Refrigerate broccoli and use within 3-5 days.
How to Prepare
Broccoli can be sauteed, steamed, boiled or eaten raw. Toss broccoli in a stir-fry, add it to salads, throw it on pizzas or dip it in low-fat ranch for a fun treat!