When a loved one is going through a difficult time, like a long-term illness or cancer treatment, or a major life-change, like the birth of a new baby, many of us want to offer our support and help. Providing a meal for that person or their family is often at the top of the list. This Ginger Chicken with Brown Rice recipe is an excellent option. It’s a one-dish meal that can be assembled ahead of time, then refrigerated or frozen before baking.
With lean protein, brown rice, vegetables and healthy flavor enhancers like garlic and ginger, it’s a more nutritious option than the typical heavy dishes like lasagna or creamy casseroles.
MAKE-AND-TAKE GINGER CHICKEN WITH BROWN RICE
Yield: 6 servings
Ingredients for your Kroger shopping list:
1 Tablespoon sesame oil
4 green onions, chopped
4 cloves garlic, minced
1 1/2 Tablespoons ginger, grated
1 cup celery, chopped
1 1/2 pounds boneless, skinless chicken breasts, cubed
1/4 teaspoon Chinese five-spice powder
1 teaspoon Kroger white pepper
1 cup red bell pepper, diced
2 cups broccoli, chopped
2 Tablespoons honey
1 Tablespoon reduced-sodium soy sauce
1 Tablespoon reduced-sodium teriyaki sauce
2 cups brown rice, cooked
Directions:
Preheat oven to 350º. Heat sesame oil in skillet over medium-high heat. Add onion, garlic, ginger, celery to hot oil and cook for 2 minutes; do not allow to brown. Add cubed chicken, Chinese five-spice powder and pepper. Cook for 8-10 minutes, stirring often. Stir in red pepper and broccoli. Cover and allow to cook for 5 minutes. In a medium bowl, combine honey, soy sauce
and teriyaki sauce and stir into skillet. Add brown rice to skillet and stir to combine. Pour skillet mixture into baking dish and cover with foil. Bake covered for 35 minutes.
Chef’s Notes: Skillet mixture can be stored in the refrigerator for up to 2-3 days or in the freezer for up to 1 month before baking. For best results, allow dish to thaw prior to baking.
NUTRITION INFORMATION PER SERVING: 326 Calories; 6 grams Fat; 1 gram Saturated Fat; 73 mg Cholesterol; 325 mg Sodium; 38 grams Carbohydrates; 9 grams Sugar; 4 grams Fiber; 29 grams Protein
What are the health benefits of these ingredients?
- Sesame oil: Contains mono- and polyunsaturated fatty acids
- Onions: Contain potassium and fiber; high in vitamin C
- Garlic: Good source of vitamin B-6, vitamin C; high in manganese
- Ginger: Contains antioxidant gingerol
- Celery: Contains vitamin A, vitamin C and fiber
- Boneless, skinless chicken breasts: Lean source of protein
- Red pepper: Contains potassium and fiber; good source of vitamin B-6 and vitamin C
- Broccoli: Good source of fiber; high in vitamin A and vitamin C
- Brown rice: Contains fiber and magnesium
Henry Ford LiveWell and Kroger have teamed up to assist you in your wellness journey! Stop by any of the four designated Kroger locations in Commerce Township, Southfield, Taylor and Warren on Wednesdays from 1-4 p.m and talk with a Henry Ford registered dietitian nutritionist about current food trends, how to cook for food allergies, what staples you need on-hand to prepare a fast, healthy meal, and more. Learn more about the program.
Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or email ContactUs@henryfordlivewell.com.
