This quick-and-easy meal combines crisp-tender vegetables, brown rice and chicken in a tasty ginger-soy sauce.
Not in the mood for soy and ginger?
We’ve included two simple variations with lemon and Italian flavorings.
In a large nonstick skillet, heat oil over medium-high heat.
Add chicken to skillet.
Meanwhile, place a steamer basket in a large saucepan.
Add enough water to come just below the bottom of the basket.
Bring water to boiling.
Add asparagus and carrots to steamer basket.
Cover and reduce heat.
Steam for 5 to 7 minutes or until vegetables are crisp-tender.
Transfer vegetables to a dish.
To serve, stir the soy sauce and ginger into the vegetables and/or hot cooked brown rice.
Divide rice and vegetable mixture among four dinner plates; top with chicken.
If desired, sprinkle with crushed red pepper.
Substitute hot cooked whole grain orzo for the hot cooked rice.
Omit crushed red pepper.
If desired, sprinkle with additional finely shredded lemon peel.
Nutrition Per Serving: 264 cal., 5 g total fat (1 g sat.
Exchanges: 1 vegetable, 1 starch, 4.5 lean protein.
Carb Choices: 1.
Broccoli Slaw Chicken: Prepare as above, except omit the salt.
Substitute 1/2 cup light Italian salad dressing for the soy sauce and ginger.
Substitute 2 whole grain pita bread rounds, cut into sixths, for the rice.
Omit crushed red pepper.
Nutrition Per Serving: 339 cal., 9 g total fat (1 g sat.
Exchanges: 1 vegetable, 1.5 starch, 4.5 lean protein.
Carb Choices: 1.5.
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day.
(-) Information is not currently available for this nutrient.
