Lunch: Chicken and Broccoli Stir-Fry

Recipe by Megan and Jill Carle This is a basic low-fat stir-fry recipe that can be adjusted almost any way you want. You can add pea pods, bean sprouts, celery, or whatever vegetables happen to be on hand.

Ingredients

2 1/4 c. water
1 c. RICE

Instructions

To prepare the rice: Bring the water to a boil in a small saucepan. Stir in the rice, cover, and simmer over medium-low heat for 20 minutes, or until most of the water has been absorbed. Remove from the heat and let stand for 5 minutes.
To prepare the stir-fry: Peel the garlic and finely chop. Cut the chicken breasts into bite-size pieces and set aside. Trim the green onions, discarding the ends, and cut the white and about 1 inch of the green part into thin slices.
Place about 1 inch of water in a small saucepan and bring to a boil. Add the broccoli, cover, and cook over medium heat for 5 minutes, or until tender. (Alternatively, if you have a microwave, place the broccoli in a microwave-safe container and add a little water. Cover with plastic wrap or waxed paper and microwave on high heat for 5 minutes, or until tender.) Carefully drain off the water.
Coat a large skillet with cooking spray and place over medium-high heat. Add the garlic to the pan and cook, stirring constantly, for 30 seconds. Add the chicken and cook, stirring frequently, for 5 minutes, or until browned on all sides. Add the green onions and cook, stirring constantly, for 1 minute. Stir together the bouillon and water in a small bowl and add to the pan. Cook for 2 to 3 minutes, until it comes to a boil. Stir together the cornstarch and soy sauce in a small bowl until smooth and add to the pan. Stir until the sauce just begins to boil and remove from the heat. Add the broccoli and stir until it is coated with the sauce.
Place some of the rice on each plate, top with the stir-fry mixture, and serve immediately.

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