Yield: 4 servings

Ingredients

1 cup brown rice

½ pound broccoli*

2 medium celery stalks*

1 medium carrot*

1 small jalapeño or other chili pepper (optional)

1 clove garlic

6 ounces boneless chicken pieces or firm tofu

2 Tablespoons + 2 teaspoons low-sodium soy sauce

1 Tablespoon brown sugar (or honey)

1 Tablespoon cornstarch

2 Tablespoons canola oil

½ teaspoon ground ginger (or 2 teaspoon minced fresh ginger)

Instructions

  1. Cook rice following package directions. Set aside. Cover to keep warm. While rice is cooking, make veggie mixture.
  2. Rinse and chop broccoli and celery. Peel, rinse, and chop carrots. Rinse and mince jalapeño. Peel and finely chop garlic.
  3. If using chicken, remove any skin. Cut chicken into small even bite-size pieces.
  4. In a small bowl, stir together soy sauce, brown sugar, and cornstarch. Add 1 teaspoon of the minced jalapeño. Stir and set aside.
  5. In a medium skillet over medium-high, heat oil. Add ground ginger and garlic. Stir. 
  6. Add chicken or tofu. Cook, stirring occasionally, until slightly browned and starting to cook through, about 2 minutes.
  7. Add chopped veggies. Stir frequently. Cook until veggies are tender and chicken is completely cooked but not dry, about 5–7 minutes.
  8. Add soy sauce mixture. Bring to a boil. Reduce heat. Simmer until sauce is slightly thickened, about 2 minutes.
  9. Serve over warm brown rice.

* 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.

Recipe Source:

Veggie and Rice Stir-Fry. Cooking Matters. Retrieved from https://cookingmatters.org/recipes/veggie-and-rice-stir-fry