1 pound boneless, skinless chicken breast 12‐inch non‐stick skillet or wok
cut into 1‐inch pieces Wooden spoon
2 clove of garlic, chopped Small bowl
1 medium onion, sliced into wedges Paring knife
1 cup baby carrots, sliced in half Cutting board
2 cup broccoli florets Garlic press (optional)
1 cup sliced mushrooms Measuring cups and spoon
½ cup red bell pepper, diced Saucepan with lid
(green bell pepper can be substituted) Platter
1 cup chicken broth, reduced sodium Mixing spoon
3 tablespoons reduced sodium soy sauce
2 teaspoons sugar
2 teaspoons cornstarch
Vegetable or cooking spray
1 ½ cups uncooked instant brown rice
Cut up vegetables and set aside. Then cut up chicken breast and keep separate.
Spray the 12‐inch skillet or wok with cooking spray and heat over medium high heat.
Add chicken and garlic to the skillet and stir‐fry for 2‐3 minutes or until chicken is brown.
Add onions, carrots, 1/2 cup chicken broth, soy sauce, and sugar. Cover skillet and cook over medium heat
for 5 minutes. Stir occasionally during cooking.
If you are serving the stir‐fry over minute rice, follow the box instructions and begin cooking them so they
will be ready when your stir‐fry is done cooking.
Add broccoli, mushrooms, bell pepper. Stir, cover, and cook 5 minutes or until chicken is no longer pink
and the vegetables are still a little crisp.
In a small bowl, mix the remaining 1/2 cup broth and the cornstarch.
Stir cornstarch mixture into your stir‐fry and cook until sauce is thickened.
Serve over rice.
280 calories per serving