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Broccoli-chicken stir fry

This main dish was popular at a recent heart health expo. Try it and taste why.

Ingredients

2/3 pounds brown rice, washed and drained
2 2/3 cups water
2 tablespoons lite soy sauce
1/4 cup oyster sauce
2 tablespoons cornstarch
1 tablespoon rice vinegar
1 tablespoon sesame oil
1 tablespoon canola oil
2 pounds skinless, boneless chicken breast, cut into 1/2 inch pieces
1/3 tablespoon salt
4 1/2 cups broccoli florets
5 cups water
2 tablespoons garlic, minced

Directions

1. Place brown rice and 2 2/3 cups water in pan. Steam rice until tender and all liquid is absorbed.
2. While rice is cooking, combine soy sauce, oyster sauce, cornstarch, rice vinegar and sesame oil in a small bowl, stirring with a whisk. Set aside.
3. Heat canola oil in a large nonstick skillet over medium-high heat. Add the chicken and sprinkle with salt. Cook 8 minutes or until cooked thoroughly, turning frequently. Remove chicken from pan and keep warm.
4. Add broccoli, 5 cups water and garlic to pan. Cover and cook 4 minutes or until broccoli is crisp-tender, stirring occasionally. Uncover and add soy sauce mixture and chicken, stirring gently to coat. Cook 2 minutes or until sauce thickens, stirring occasionally.
5. For one serving, scoop 1 cup stir-fry over 1/2 cup rice.

Related Links

Heart-healthy cooking

Heart-healthy shopping

Recipe substitutions: How to change your favorite recipes in heart-healthy ways

Recipes

First published: 02/27/2008
Last updated: 02/27/2008

Reviewed by: Allina Patient Education