Brown Rice And Chicken Stir Fry With Edamame And Walnuts Recipe

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0 votes | 1137 views
Servings: 6

Ingredients

Cost per serving $0.68 view details
  • 1/2 c. coarsely-minced walnuts
  • 4 Tbsp. tamari soy sauce see * Note (or possibly low-sodium soy sauce)
  • 2 x skinless boneless chicken breast halves thinly sliced crosswise
  • 1 tsp honey
  • 4 tsp oriental sesame oil
  • 4 tsp chopped fresh ginger
  • 3 x garlic cloves chopped
  • 1 1/2 c. short-grain brown rice cooked according to package directions, cooled
  • 2 c. shelled cooked edamame beans (from about 26 ounce of pods) Salt to taste Freshly-grnd black pepper to taste
  • 2/3 c. minced green onions

Directions

  1. * Note: Tamari soy sauce is available at specialty and natural foods stores and some supermarkets nationwide.
  2. Stir walnuts in medium nonstick skillet over medium heat till lightly toasted, about 3 min. Drizzle 2 Tbsp. tamari over walnuts; stir till tamari coats walnuts, about 45 seconds. Cold. (Can be made 3 days ahead. Store at room temperature in airtight container.)
  3. Combine chicken, 2 Tbsp. tamari and honey in medium bowl; toss to coat. Let stand 15 min.
  4. Heat oil in large nonstick skillet over high heat. Add in chicken and stir-fry 2 min. Add in ginger and garlic and stir-fry 30 seconds. Add in cooked rice and edamame; reduce heat to medium and stir-fry till heated through, about 5 min. Season with salt and pepper.
  5. Divide rice mix among plates. Sprinkle with green onions and walnuts.
  6. This recipe yields 6 servings.
  7. Comments: By cooking the rice and toasting the walnuts ahead, you can take this dish from skillet to table in a very short time.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 89g
Recipe makes 6 servings
Calories 230  
Calories from Fat 40 17%
Total Fat 4.58g 6%
Saturated Fat 0.75g 3%
Trans Fat 0.01g  
Cholesterol 9mg 3%
Sodium 617mg 26%
Potassium 206mg 6%
Total Carbs 38.94g 10%
Dietary Fiber 2.0g 7%
Sugars 1.82g 1%
Protein 8.2g 13%
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