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Green Vegetables with Brown Rice Recipe

Here's a great way to use up leftover chicken and rice! The vibrant medley of veggies and crunchy almonds gets plenty of flavor from soy sauce, garlic and ginger root. Kristen Feola of Springfield, Missouri shared the recipe.

This recipe is:

Healthy

Quick

Diabetic Friendly

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Green Vegetables with Brown Rice Recipe

Prep/Total Time: 20 min.

Yield: 4 Servings

10 10 20

Ingredients

1/2 cup broccoli florets
1 tablespoon olive oil
1/2 medium green pepper, cut into 1-inch pieces
1 small onion, cut into 1-inch pieces
2 garlic cloves, minced
1/2 teaspoon minced fresh gingerroot
1/4 teaspoon pepper
2 cups cubed cooked chicken breast
1-1/2 cups cooked brown rice
4 green onions, sliced
1/4 cup fresh or frozen peas
1/4 cup pineapple juice
1/4 cup reduced-sodium soy sauce
2 tablespoons slivered almonds, toasted

Directions

In a large nonstick skillet or wok, stir-fry broccoli in oil for 3 minutes. Add the green pepper and onion; stir-fry for 5-6 minutes. Add the garlic, ginger and pepper; stir-fry for 1 minute longer. Add the chicken, rice, green onions, peas, pineapple juice and soy sauce; bring to a boil. Cook and stir until vegetables are crisp-tender. Just before serving, sprinkle with almonds. Yield: 4 servings.

Nutritional Analysis: One serving (1 cup) equals 295 calories, 8 g fat (1 g saturated fat), 60 mg cholesterol, 674 mg sodium, 27 g carbohydrate, 4 g fiber, 27 g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable.

Originally published as Green Vegetables With Brown Rice in Light & Tasty June/July 2004, p42