Recipe
Ground Chicken Sesame Stir-Fry over Brown Rice
Prep Time: 10 min
Cook Time: 20 min
Serves: 6
This veggie-packed stir-fry is nutrient-rich and full of flavour. Brown rice instead of white adds even more nutritional value.
Ingredients
1 lb (0.5 kg)
extra lean ground chicken
2 cups (500 mL)
long grain brown rice
2 tsp (10 mL)
vegetable oil
1 cup (250 mL)
onion(s), sliced
3
cloves garlic, minced
2 tbsp (30 mL)
ginger, fresh, minced
2 cups (500 mL)
broccoli, florets
2 cups (500 mL)
carrot(s), sliced
2 cups (500 mL)
green pepper(s), sliced
3 tbsp (45 mL)
low-sodium soy sauce
3 tbsp (45 mL)
ketchup
2 tsp (10 mL)
white vinegar
2 tsp (10 mL)
rice vinegar
1 tsp (5 mL)
sugar
2 tbsp (30 mL)
sesame seeds
Instructions
1
Cook brown rice in unsalted water according to package directions.
2
Heat vegetable oil over medium high heat in a non-stick skillet. Add minced garlic and ginger, diced onion and ground chicken and sauté until starting to brown.
3
Add chopped broccoli, sliced carrot and diced pepper and stir-fry until tender crisp and ground chicken is cooked through.
4
Stir in ketchup, soy sauce, vinegar and sugar.
5
To serve, spread cooked rice over bottom and sides of large platter with stir-fry piled in the middle. Garnish with sesame seeds.