member logon   about the Circus   search for recipes   print this recipe   mimi's cyber kitchen
free registration   member pages   what's new   email this recipe   discussion boards
Email to Jennifer       

Recipe Categories:

    Sesame Fried Rice w/ Chicken & Broccoli


    Source of Recipe


    January 2004 Shape


    List of Ingredients


    • 2 tsp dark sesame oil
    • 2 cloves garlic, minced
    • 1 pound skinless, boneless chicken breasts, cut into 1-inch pieces
    • 1 cup uncooked brown rice
    • 1 Tbsp reduced-sodium soy sauce
    • 2 cups reduced-sodium chicken broth or water
    • 1/4 tsp salt
    • 1/4 tsp black pepper
    • 2 cups broccoli florets
    • 1 red bell pepper, seeded and diced
    • 1/4 cup chopped green onions


    Instructions


    1. Heat oil in a medium saucepan over medium heat. Add garlic and saute 1 minute. Add chicken and saute 3-5 minutes, until golden on all sides, stirring frequently. Add rice and cook 1 minute. Add soy sauce and stir to coat.
    2. Add chicken broth, salt and pepper and bring mixture to a boil. Reduce heat, cover and simmer 20 minutes.
    3. Arrange broccoli and red pepper on top of rice, cover and cook 5 minutes, until vegetables are crisp-tender and liquid is absorbed. Stir vegetables into rice.
    4. Remove from heat, stir in green onions and serve.


    Final Comments


    Per serving (1 cup) 299 cal. 6g fat, 28g carbs, 33g protein
 

 

 

previous page | recipe circus home page | member pages
mimi's cyber kitchen |