Orange Chicken & Vegetable Rice Bowl

Orange Chicken & Vegetable Rice Bowl

Sep 06, 2016

 

September is National Rice Month! Did you know that more than 85% of the rice consumed in the U.S. is homegrown by U.S. rice farmers?

 

  • Did you know 9 in 10 Americans don’t eat enough whole grains?  Whole grain brown rice, wild rice & black rice retain all their nutrients like fiber, antioxidants, vitamins, and minerals. 
  • When making rice, try a rice cooker for easy prep & to keep rice warm until ready to serve!
  • Perfect for family meals, rice is about 10 cents a serving! Pair with beans, lean protein or veggies for a low-cost, healthy meal
  • Fall in love with fall harvest! Rice partners perfectly with other nutritious fall foods such as winter squashes, apples, and cauliflower.
  • Plain rice has approximately 100 calories per half-cup cooked serving, and is sodium-free, cholesterol-free & trans-fat free!
  • Cook once, and use it all week! Cooked rice can be stored in the refrigerator in a tightly-closed container for three to five days, or it can be frozen for up to 6 months.

 

Orange Chicken & Vegetable Rice Bowl

Brown Rice with sizzling chicken and vegetables (Think Rice).jpg

Prep/Cook Time: 25 minutes (*with brown rice cooked ahead of time)  Number of Servings: 6

Ingredients:

  • 2 Tablespoons Canola Oil, divided
  • 1 Pound Skinless, Boneless, Chicken Breasts, cut into strips
  • 2 Cups Broccoli Florets
  • 2 Carrots, thinly sliced
  • 1 Medium Onion, sliced
  • 1 Yellow Bell Pepper, sliced
  • 1 Tablespoon Fresh Ginger, grated
  • 14oz Wild Harvest Low-Sodium Chicken Broth
  • ½ Cup Orange Juice
  • 1 Tablespoon Orange Zest
  • 3 Tablespoons Reduced Sodium Soy Sauce
  • 2 Tablespoons Cornstarch
  • 3 Cups Cooked Brown Rice*

Instructions:

  1. Cook brown rice according to package instructions while preparing the rest of this dish.
  2. In a large skillet or wok, heat 1 tablespoon of oil; add in chicken and stir fry until lightly browned; remove and set aside.
  3. In same skillet, heat remaining oil; stir fry vegetables and ginger 4-5 minutes, or until vegetables are tender crisp.
  4. Combine chicken broth, orange juice and zest, soy sauce and cornstarch in bowl and stir until smooth. Add to skillet, stirring constantly. Boil 1 to 2 minutes or until thickened. Stir in chicken and cook until heated through. Spoon over or toss with warm rice.

Serve With:

  • 8oz glass of low-fat milk
  • Sliced fresh pears or apples.

Nutrition Facts (per serving & does NOT include sides):

Calories: 300     Protein: 23gm    Total Carbohydrates: 37gm    Fiber: 4gm   

Total Fat: 7gm    Cholesterol: 45mg    Sodium: 400mg

Recipe & Tips Courtesy of USA Rice

fruits and veggies more matters.png

Melanie Kluzek, Registered Dietitian for County Market



Category: Recipes

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