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Chicken, Edamame, and Brown Rice Stir-Fry

posted Jun 17, 2013, 8:09 AM by Jacqueline Geralnick   [ updated Nov 4, 2015, 1:50 PM by Julia Quam ]
Chicken, Edamame, and Brown Rice Stir-Fry


Trans Fat Free, Good Source of Vitamins A and C

Contains Soy & Wheat

Yield: 4 servings

Chicken and edamame pack a protein punch in this delicious stir-fry.

Ingredients
1 pound of boneless, skinless chicken breast, cut crosswise into thin strips
1 tsp cornstarch
⅛ tsp kosher salt
⅛ tsp black pepper
2 tbsp olive oil
1 ea small red onion, thinly sliced
1 carrot, thinly sliced
2 ea garlic cloves, thinly sliced
½ ea Napa cabbage (about 1 pound)
2 c frozen shelled edamame
2 tbsp rice vinegar
2 tbsp reduced sodium soy sauce
1 cup brown rice, uncooked

Directions
1. Cook rice according to package. Set aside.
2. While rice is cooking, toss chicken with cornstarch and season with salt and pepper.
3. In a large nonstick skillet, heat 1 tablespoon of oil over medium heat. Cook chicken until light brown on the outside and opaque throughout, 2-4 minutes. Transfer to a plate.
4. In the same skillet, add remaining 1 tablespoon of oil. Add onion, carrot, and garlic and cook, stirring frequently, until softened, 1-3 minutes. Add cabbage and cook, stirring frequently, until tender, 2-4 minutes.
5. Add edamame, vinegar, soy sauce, and chicken. Stir and heat until edamame is warmed through, 3-5 minutes.
6. Serve immediately over brown rice and enjoy!

Nutrition Facts (per serving)
470 calories, 130 calories from fat, 14 grams fat, 2 grams saturated fat, 75 mg cholesterol, 520 mg sodium, 50 grams carbohydrates, 8 grams dietary fiber, 3 grams sugar, 36 grams protein, 70% DV of Vitamin A, 45% DV of Vitamin C, 10% DV of Calcium, 15% DV of Iron