Ingredients
- 1 cup Brown Rice
- 1 package Harvesting Good Broccoli
- 2 stalks Celery Medium
- 1 Carrot Medium
- 1 Jalapeño Pepper Or other chili pepper
- 1 clove Garlic
- 6 ounces Tofu Firm, or boneless chicken pieces
- 2 Tablespoons Soy Sauce Plus 2 teaspoons, low sodium
- 1 Tablespoon Brown Sugar
- 1 Tablespoon Corn Starch
- 2 Tablespoons Canola Oil
- ½ teaspoon Ground Ginger
Equipment
- Stovetop
- Medium Pot with Lid
- Medium Skillet
- Small Bowl
Instructions
- Cook rice following package directions. Set aside. Cover to keep warm. While rice is cooking, make veggie mixture.
- Rinse and chop broccoli and celery. Peel, rinse, and chop carrots. Rinse and mince jalapeño. Peel and finely chop garlic.
- If using chicken, remove any skin. Cut chicken into small pieces.
- In a small bowl, stir together soy sauce, brown sugar, and cornstarch. Add 1 teaspoon of the minced jalapeño. Stir.
- In a medium skillet over medium-high heat, heat oil. Add ground ginger and stir. Add chicken or tofu. Cook, stirring occasionally, until slightly browned and starting to cook through, about 2 minutes.
- Add chopped veggies. Stir frequently. Cook until veggies are tender and chicken is completely cooked but not dry, about 5-7 minutes.
- Add soy sauce mixture. Bring to a boil. Reduce heat. Simmer until sauce is slightly thickened, about 2 minutes.
- Serve over warm brown rice.
Notes
- Use any veggies you like. Be sure to cut all veggies into equal-size pieces so they cook evenly. Add denser veggies, like broccoli, celery, and root veggies, to the skillet first. Add veggies with a high water content, like squash or spinach, last.
- Cook more rice than you need for this recipe. Use it in another recipe later in the week. Or, flavor with herbs and cheese and use to fill veggie burritos.
- Use fresh ginger instead of ground. Peel and finely chop a 1-inch piece of fresh ginger. Add 2 teaspoons to the soy sauce mixture in step 4. Stir.
Nutrition
Nutrition Facts
Veggie and Rice Stir-Fry
Amount per Serving
Calories
323
Calories from Fat 90
% Daily Value*
Fat
10
g
15
%
Saturated Fat
1
g
6
%
Trans Fat
1
g
Sodium
538
mg
23
%
Potassium
399
mg
11
%
Carbohydrates
48
g
16
%
Fiber
4
g
17
%
Sugar
5
g
6
%
Protein
10
g
20
%
Vitamin A
2948
IU
59
%
Vitamin C
56
mg
68
%
Calcium
108
mg
11
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Broccoli, Brown Rice, Brown Sugar, Canola Oil, Carrot, Carrots, Celery, Chicken, Corn Starch, Firm Tofu, Garlic, Garlic Cloves, Ginger, Ground Ginger, Harvesting Good Broccoli, Jalapeño Pepper, Rice, Soy Sauce, Tofu