Ingredients
-
2
cups uncooked instant rice
-
2
cups water
-
3
tablespoons frozen (thawed) orange juice concentrate
-
2
tablespoons low-sodium soy sauce
-
1/2
teaspoon cornstarch
-
1/4
teaspoon garlic powder
-
1
lb chicken breast strips for stir-fry
-
1
bag (1 lb) frozen broccoli, carrots and water chestnuts, thawed, drained
-
Chopped green onions, if desired
Directions
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1
Cook rice in water as directed on package, omitting salt.
-
2
Meanwhile, in small bowl, mix orange juice concentrate, soy sauce, cornstarch and garlic powder until smooth.
-
3
Heat 10-inch nonstick skillet over medium-high heat. Add chicken; cook 5 to 8 minutes, stirring frequently, until chicken is no longer pink in center.
-
4
Stir in juice concentrate mixture and vegetables. Reduce heat to medium; cover and cook 6 to 8 minutes, stirring occasionally, until vegetables are crisp-tender. Serve over rice. Garnish with onions.
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Expert Tips
-
To quickly thaw frozen vegetables, place them in a colander or strainer and rinse with warm water until thawed. Drain very well.
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Nutrition Information
Nutrition Facts
Serving Size:
1 Serving
- Calories
- 390
- Calories from Fat
- 45
- Total Fat
- 5g
- 7%
- Saturated Fat
- 1g
- 6%
- Trans Fat
- 0g
- Cholesterol
- 70mg
- 23%
- Sodium
- 340mg
- 14%
- Potassium
- 530mg
- 15%
- Total Carbohydrate
- 55g
- 18%
- Dietary Fiber
- 4g
- 16%
- Sugars
- 7g
- Protein
- 32g
- Vitamin A
- 25%
- 25%
- Vitamin C
- 45%
- 45%
- Calcium
- 6%
- 6%
- Iron
- 30%
- 30%
Exchanges:
2 1/2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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