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Ground Chicken Sesame Stir-Fry over Brown Rice

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

  1. Cook brown rice in unsalted water according to package directions.

  2. 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.

  3. Add chopped broccoli, sliced carrot and diced pepper and stir-fry until tender crisp and ground chicken is cooked through.

  4. Stir in ketchup, soy sauce, vinegar and sugar.

  5. To serve, spread cooked rice over bottom and sides of large platter with stir-fry piled in the middle. Garnish with sesame seeds.

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

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