Cooking time: 45 minutesIf you’re pressed for time, just use ready-cooked brown rice (available in shelf-stable pouches) instead of cooking brown rice from scratch. Instant brown rice will also cut the cooking time.
Preparation time: 20 minutes Cooking time: 45 minutes
1 cup medium- or long-grain brown, red, or black rice
2 cups water
6 ounces green beans, trimmed and cut in half (about 2 cups)
12 ounces boneless, skinless chicken breast, cut into ½"-wide strips
1 tablespoon low-sodium soy sauce
4 tablespoons rice wine vinegar
2 tablespoons canola oil
1 teaspoon toasted sesame oil
1 teaspoon grated fresh ginger
¼ teaspoon salt
½ cup minced scallions, all parts
1 red bell pepper, cut into ¼" strips
1 mango, peeled and cut into ¼" dice, divided
¼ cup chopped cilantro
1. Combine the rice and 2 cups of water in a medium saucepan and heat to a boil. Cover and cook over low heat for about 45 minutes, or until the water is absorbed and the rice is tender. Transfer to a strainer, rinse with cold water, and drain well.
2. While the rice cooks, fill a small saucepan halfway with water and bring to a boil over high heat. Add the beans and cook until crisp-tender, about 3 minutes. Drain, rinse with cold water, and set aside.
3. Place the chicken in a small bowl. Add the soy sauce and toss to coat.
4. Lightly coat a nonstick skillet with vegetable oil spray and heat to medium. When hot, add the chicken. Cook, turning, for 1 to 2 minutes per side, or until evenly browned and cooked through. Transfer to a platter.
5. Whisk the vinegar, canola oil, sesame oil, ginger, and salt in a large bowl. Add the rice, beans, chicken, scallions, pepper, and half of the mango. Gently toss to combine. Spoon onto the platter and top with cilantro and the remaining mango.
MAKES 4 SERVINGS
Per serving: 384 calories, 50 g carbohydrate, 22 g protein, 12 g fat, 2 g saturated fat, 47 mg cholesterol, 292 mg sodium, 5 g fiber
Carbohydrate Choices: 3
Dietary Exchanges: 2 starch, ½ fruit, 1 vegetable, 2½ meat, 2 fat
