-
Cook brown rice in unsalted water according to package directions.
-
Heat vegetable oil over medium high heat in a non-stick skillet. Add minced garlic and ginger, diced onion and ground chicken and sauté until starting to brown.
-
Add chopped broccoli, sliced carrot and diced pepper and stir-fry until tender crisp and ground chicken is cooked through.
-
Stir in ketchup, soy sauce, vinegar and sugar.
-
To serve, spread cooked rice over bottom and sides of large platter with stir-fry piled in the middle. Garnish with sesame seeds.
Recipes
Ground Chicken Sesame Stir-Fry over Brown Rice
This veggie-packed stir-fry is nutrient-rich and full of flavour. Brown rice instead of white adds even more nutritional value.
Ingredients
- Serves: 6
- Prep Time:
- Cook Time:
- 1 lb (0.5 kg) extra lean ground chicken
- 2 cups (500 mL) long grain brown rice
- 2 tsp (10 mL) vegetable oil
- 1 cup (250 mL) onion(s), sliced
- 3 cloves garlic, minced
- 2 tbsp (30 mL) ginger, fresh, minced
- 2 cups (500 mL) broccoli, florets
- 2 cups (500 mL) carrot(s), sliced
- 2 cups (500 mL) green pepper(s), sliced
- 3 tbsp (45 mL) low-sodium soy sauce
- 3 tbsp (45 mL) ketchup
- 2 tsp (10 mL) white vinegar
- or
- 2 tsp (10 mL) rice vinegar
- 1 tsp (5 mL) sugar
- 2 tbsp (30 mL) sesame seeds
Instructions
Try the same stir-fry over spaghetti or vermicelli rice noodles.
Nutrition Info
- Per 320 g serving Amount
- Calories 470
- Protein 22 g
- Fat 15 g
- Saturated Fat 1 g
- Carbohydrate 65 g
- Fibre 7 g
- Sugar 9 g
- Cholesterol 55 mg
- Sodium 450 mg
- Per 320 g serving % Daily Value
- Potassium 14
- Calcium 10
- Iron 15
- Vitamin A 160
- Vitamin C 220
- Vitamin B6 21
- Vitamin B12 0
- Folate 18
- Magnesium 15
- Zinc 8
