Chicken with Ginger-Soy Vegetables & Brown Rice

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This quick-and-easy meal combines crisp-tender vegetables, brown rice and chicken in a tasty ginger-soy sauce. Not in the mood for soy and ginger? No problem. We've included two simple variations with lemon and Italian flavorings.

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Prep Time:
10 mins
Additional Time:
5 mins
Total Time:
15 mins
Servings:
4
Yield:
4 servings

Ingredients

  • 4 small skinless boneless chicken breast halves (5 ounces each)

  • ¼ teaspoon salt

  • ¼ teaspoon ground black pepper

  • 2 teaspoons olive oil

  • 8 ounces fresh asparagus, trimmed and cut into 1-inch pieces (2 cups)

  • 2 cups packaged julienne-cut carrots

  • 1 tablespoon reduced-sodium soy sauce

  • 2 teaspoons grated fresh ginger

  • 1 ⅓ cups hot cooked brown rice

  • ¼ teaspoon crushed red pepper (Optional)

Directions

  1. Sprinkle chicken with salt and black pepper. In a large nonstick skillet, heat oil over medium-high heat. Add chicken to skillet. Reduce heat to medium; cook for 8 to 12 minutes or until chicken is no longer pink and the juices run clear (170 degrees F), turning once halfway through cooking.

  2. Meanwhile, place a steamer basket in a large saucepan. Add enough water to come just below the bottom of the basket. Bring water to boiling. Add asparagus and carrots to steamer basket. Cover and reduce heat. Steam for 5 to 7 minutes or until vegetables are crisp-tender. Transfer vegetables to a dish.

  3. To serve, stir the soy sauce and ginger into the vegetables and/or hot cooked brown rice. Divide rice and vegetable mixture among four dinner plates; top with chicken. If desired, sprinkle with crushed red pepper.

Tips

Variations: Summer Lemon Chicken: Prepare as above, except substitute 1 medium zucchini and 1 medium yellow summer squash, each halved and sliced, for the asparagus and carrots; reduce steaming time to 3 to 5 minutes. Substitute 1 teaspoon finely shredded lemon peel, 1 tablespoon lemon juice and 1/4 teaspoon coarsely ground black pepper for the soy sauce and ginger. Substitute hot cooked whole grain orzo for the hot cooked rice. Omit crushed red pepper. If desired, sprinkle with additional finely shredded lemon peel. Nutrition Per Serving: 264 cal., 5 g total fat (1 g sat. fat), 82 mg chol., 243 mg sodium, 18 g carb., 5 g fiber, 36 g protein. Daily Values: 3 percent vitamin A, 25 percent vitamin C, 5 percent calcium, 12 percent iron. Exchanges: 1 vegetable, 1 starch, 4.5 lean protein. Carb Choices: 1.

Broccoli Slaw Chicken: Prepare as above, except omit the salt. Substitute 4 cups packaged shredded broccoli (broccoli slaw mix) for the asparagus and carrots; do not steam. Substitute 1/2 cup light Italian salad dressing for the soy sauce and ginger. Substitute 2 whole grain pita bread rounds, cut into sixths, for the rice. Omit crushed red pepper. Nutrition Per Serving: 339 cal., 9 g total fat (1 g sat. fat), 83 mg chol., 516 mg sodium, 25 g carb., 5 g fiber, 38 g protein. Daily Values: 52 percent vitamin A, 124 percent vitamin C, 7 percent calcium, 16 percent iron. Exchanges: 1 vegetable, 1.5 starch, 4.5 lean protein. Carb Choices: 1.5.

Originally appeared: Diabetic Living Magazine

Nutrition Facts (per serving)

290 Calories
5g Fat
24g Carbs
37g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 chicken breast, about 1/2 cup steamed vegetables and 1/3 cup cooked rice per serving
Calories 290
% Daily Value *
Total Carbohydrate 24g 9%
Dietary Fiber 4g 15%
Total Sugars 4g
Protein 37g 73%
Total Fat 5g 6%
Saturated Fat 1g 5%
Cholesterol 82mg 27%
Vitamin A 10737IU 215%
Vitamin C 9mg 10%
Folate 55mcg 14%
Sodium 428mg 19%
Calcium 62mg 5%
Iron 3mg 17%
Magnesium 85mg 20%
Potassium 725mg 15%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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