Meat & Poultry Chicken Healthy Chicken Main Dish Recipes Healthy Chicken & Rice Recipes Chicken with Ginger-Soy Vegetables & Brown Rice 4.8 (4) 3 Reviews 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. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on September 19, 2023 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Rate PRINT Share Trending Videos Close this video player Prep Time: 10 mins Additional Time: 5 mins Total Time: 15 mins Servings: 4 Yield: 4 servings Nutrition Profile: Diabetes-Appropriate Nut-Free Dairy-Free Healthy Aging Healthy Immunity Low-Sodium Heart-Healthy High-Protein Egg-Free Low-Calorie Jump to Nutrition Facts 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 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. 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. 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 Rate It Print Nutrition Facts (per serving) 290 Calories 5g Fat 24g Carbs 37g Protein Show Full Nutrition Label Hide Full Nutrition Label 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. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved