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      Edamame-Chicken Stir-Fry over Brown Rice, 7/29/14

      Keith Cleek & Leigh Bullington

      2014 Arkansas Rice Expo

      Ingredients8 ounces of skinless, boneless chicken breast 3 tablespoons of bottled hoisin sauce1 tablespoon of rice vinegar1 tablespoon of reduced-sodium soy sauce1/4 teaspoon of crushed red pepper3 teaspoons of olive oil or canola oil2 teaspoons of grated fresh ginger1 cup of bias-sliced carrots (2 medium)2 cups of broccoli florets1 cup of ready-to-eat fresh or frozen, thawed, shelled sweet soybeans (edamame)2 cups of cooked whole grain brown riceNutrition Facts (Edamame-Chicken Stir-Fry)Directions Cut chicken into thin bite-size strips; set aside. For sauce, in a small bowl, stir together hoisin sauce, rice vinegar, soy sauce, and crushed red pepper; set aside. Pour 2 teaspoons of the oil into a large nonstick wok or large nonstick skillet and heat over medium-high heat. Add ginger; cook and stir for 15 seconds. Add carrots and stir-fry for 1 minute. Add broccoli and edamame and stir-fry 4 to 5 minutes more or until vegetables are crisp-tender. Remove vegetables from wok. Add remaining 1 teaspoon oil to the wok. Add chicken strips and stir-fry for 2 to 4 minutes or until chicken is no longer pink. Return vegetables to the wok. Add sauce to chicken mixture, tossing to coat. Heat through.Meanwhile, heat rice according to package directions. Serve chicken mixture over rice.312 kcal cal.; 9 g Fat, total; 33 mg chol.; 1 g sat. fat; 35 g carb.; 3 g Monosaturated fat; 1 g Polyunsaturated fat; 5 g fiber; 8 g sugar; 23 g pro.; 91 mg calcium; 2 mg iron; 299 mg sodium; 427 mg Potassium; 40 J.lg Folate; 0 J.lg Cobalamin (Vit. B12); 6 mg Niacin; 0 mg Pyridoxine (Vit. B6); 0 mg Riboflavin; 0 mg Thiamin; 2 Lean Meat; 50 mg vit. C; 2 Starch; 53 IU vit. A; 1 VegetablesPercent Daily Values are based on a 2,000 calorie diet

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