Healthy Meal of the Month

Asian Chicken and Brown Rice

2 1/2 cups instant brown rice
1 tablespoon olive or canola oil
1 pound chicken breast, boneless and skinless, cut into 1/4-inch slices
1 pound stir-fry vegetables, about 5 cups (fresh or frozen)
2 garlic cloves, minced1/4 cup hoisin sauce


Cook the brown rice as directed on the package. Once it’s done, reserve 2 cups of cooked rice. Cool and refrigerate in an airtight container for grilled salmon on Tuesday.

Place a 12-inch skillet over medium to high heat. Add the oil and chicken. Stir-fry for 2 minutes.

Add the vegetables and garlic, stir-frying for an additional 3 minutes or until vegetables are firm, yet tender, and chicken is no longer pink in the center.

Add hoisin sauce to the chicken mixture. Stir and simmer for 1 minute.

Divide rice among 4 plates and top with stir-fry.

Serves 4.

Nutritional Information
Amount Per Serving

Calories: 350
Total Fat: 8g
Saturated Fat: 1g
Sodium: 410mg
Total carbohydrates: 7g
Dietary Fiber: 4g
Protein: 28g