Easy Chicken and Veggie Stir-Fry with Rice - KNEP - Kentucky Nutrition Education Program

Recipes

Easy Chicken and Veggie Stir-Fry with Rice

Servings:Makes 4 servingsServing Size:2 cupsRecipe Cost:$5.35Cost per Serving:$1.34

Step by Step Photo Recipe:

Easy Chicken Stir Fry

Ingredients:

  • 1 tablespoon canola oil
  • 16- to 24-ounce package of stir-fry vegetables, frozen
  • 1/2 cup sweet and sour sauce (packaged or using the recipe at the end)
  • 2 cups brown rice, cooked using package directions or use our recipe
  • 2 cups cooked chicken, chopped (cooked frozen strips/pieces, cooked leftovers, or cook your own with our recipe)

Directions:

  1. Wash hands with warm water and soap, scrubbing for at least 20 seconds.
  2. If needed, locate the recipes for How to Cook Chicken and How to Cook Rice, and prepare both for this recipe.
  3. Heat a large skillet over medium-high heat.
  4. Add 1 tablespoon canola oil, and allow to heat.
  5. Place the package of frozen vegetables in the skillet and stir-fry vegetables quickly, moving them around the pan continuously. Cook until crisp-tender.
  6. Add 2 cups cooked, chopped chicken, and 1/2 cup sweet and sour sauce. Stir to combine, and cook until heated through.
  7. Turn off the stovetop when done cooking.
  8. Serve over brown rice.
  9. Store leftovers in a covered container within 2 hours. Eat within 3-4 days.

 

Sweet and Sour Sauce

Ingredients:

  • 1 tablespoon corn starch
  • 2 tablespoons reduced-sodium soy sauce
  • 2 tablespoons vinegar
  • 2 tablespoons sugar
  • 1/2 teaspoon garlic powder or 1 clove garlic, minced
  • 2 teaspoons ketchup
  • 1/4 cup water

Directions:

  1. In a small bowl, or jar, combine all ingredients.
  2. Whisk or shake ingredients until combined. Set aside until ready to
    use in recipe.

Make it a Meal

East Chicken and Veggie Stir-fry with Rice
Mandarin oranges
Skim milk

Source: Source: Brooke Jenkins, Extension Specialist and Rosie Allen, Area Nutrition Agent, University of Kentucky Nutrition Education Program.

340 calories; 7g fat; 1g saturated fat; 0g trans fat; 60mg cholesterol; 230mg sodium; 44g carbohydrate; 2g fiber; 9g sugar; 0g added sugar; 25g protein; 0% Daily Value of vitamin D; 6% Daily Value of calcium; 10% Daily Value of iron; 6% Daily Value of potassium.