From Weight Watchers –282 Cal., 7 g total fat, 1 g. sat fat, 0 g trans fat, 63 mg. chol., 304 mg. Sod., 28 g. carb., 6 g sugar, 4 g. fiber, 28 g. prot., 72 mg. Calc.
Ingredients: [‘brown rice’, ‘chicken breast’, ‘orange zest’, ‘cornstarch’, ‘reduced sodium soy sauce’, ‘orange juice’, ‘reduced-sodium chicken broth’, ‘honey’, ‘sesame oil’, ‘red pepper flakes’, ‘canola oil’, ‘fresh ginger’, ‘garlic cloves’, ‘broccoli’, ‘carrots’]
Quantity of Ingredients: [“3/4 cup brown rice (quick cooking)”,”1 lb chicken breast, cut into thin strips (boneless, skinless)”,”2 teaspoons orange zest (finely grated)”,”1 tablespoon cornstarch (plus 2 tsp.)”,”2 tablespoons reduced sodium soy sauce”,”1/2 cup orange juice”,”1/3 cup reduced-sodium chicken broth”,”2 teaspoons honey”,”1 teaspoon sesame oil (dark)”,”1/4 teaspoon red pepper flakes”,”2 teaspoons canola oil”,”1 tablespoon fresh ginger, finely grated “,”2 garlic cloves, sliced “,”1/2 bunch broccoli, cut into florets (3 cups)”,”2 carrots, thinly sliced on the diagonal “]
Number of Servings: 4
Steps: [‘Cook rice according to package directions, omitting salt and fat.’, ‘Meanwhile, combine chicken, orange zest, 1 tablespoons cornstarch and 1 tablespoons soy sauce in a large bowl and toss to coat. Combine orange juice, broth, honey, sesame oil, pepper flakes, remaining 2 teaspoons cornstarch and remaining 1 tablespoons soy sauce in small bowl.’, ‘Heat 1 teaspoons canola oil in wok or large nonstick skillet over medium high heat until very hot. Add chicken and stir fry until lightly browned, about 3 minutes; transfer to a plate. Return skillet to heat and add remaining 1 teaspoons canola oil. Add ginger and garlic; stir fry until fragrant, about 15 seconds. Stir in broccoli and carrots and stir fry until broccoli is bright green, about 2 minutes. Pour in orange juice mixture; bring to a boil and cook until thickened, about 1 minute. Add chicken and cook until heated through, about 1 minute. Divide chicken mixture and rice among 4 plates.’]