Veggie-Chicken Rice

I love one-dish meals. It makes preparing, serving, and storing so much easier. This is a well balanced meal packed with nutrients the body needs.

One of the reasons I enjoy really spicy foods is because you can’t eat it really fast. It forces me to slow down and enjoy the heat and exotic flavors which means I won’t over eat because my body will have time to tell me “hey I’m full now. No more.” Just like your computer needs time to process information when you give it commands, our bodies need time to process the food we are giving it, one bite at time. If you try and do too many things at once on your computer without allowing it to load, it will error or ‘melt down.’ The same is true for our bodies. Internally our responders are panicking trying to figure out what to do with all the excess food which can lead to a myriad of other problems.

Yield: 6

1 tsp. sambal oelek or Thai chile paste

1 tsp. low-sodium soy sauce

1/2 tsp. dark sesame oil

3/4 lb. skinless, boneless chicken breast, cut into 1/2-inch cubes

cooking spray

3 tbsp. low-sodium soy sauce

2-3 tsp. sambal oelek or Thai chile paste

1 tsp. dark sesame oil

1 tsp. extra-virgin olive oil

2 tsp. minced peeled fresh ginger

4 garlic cloves, minced

1/4 cup chopped carrot

2 cups sliced leek

1 cup chopped zucchini

3/4 cup chopped green onions

3/4 cup chopped red bell pepper

3 cups cooked brown or wild rice

  1. To prepare chicken, combine first (4) ingredients in a small zip-top plastic bag. Seal and marinate in refrigerator 30 minutes. Heat a large nonstick skillet or wok coated with cooking spray over medium-high heat. Add chicken mixture; stir-fry 2 minutes or until browned. Removed chicken from pan. Cover and keep warm.
  2. To prepare rice, combine 3 tbsp. soy sauce, 2 tsp. sambal oelek, and 2 tsp. sesame oil, stirring with whisk; set aside.
  3. Heat olive oil in a pan coated with cooking spray over medium-high heat. Add ginger and garlic; stir-fry 3o seconds. Add carrot; stir-fry 1 minute. Add leek, zucchini, onions and bell pepper; stir-fry 3 minutes. Add rice; stir-fry 2 minutes or until thoroughly heated. Add chicken and drizzle soy sauce mixture over top; stir well to combine and serve.

Based on recipe from Cooking Light magazine, March 2003

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