Ingredients
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1 1/4 lb (567 g) boneless, skinless chicken breast, sliced across the grain into 1/4-inch strips (look for 'no solution added' on the label)
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2 tsp cornstarch
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2 tbsp reduced-sodium soy sauce, such as Kikkoman Less Sodium, divided
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2 bunches scallions (about 14, 200 g total), divided: 1 bunch thinly sliced for the sauce, 1 bunch cut into 1 1/2-inch lengths
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2 tbsp finely grated fresh ginger (from a 2-inch piece)
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2 garlic cloves, finely grated
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1/4 tsp salt
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3 tbsp (41 g) canola or other neutral oil, divided
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1 tbsp unseasoned rice vinegar (check the label — 'seasoned' rice vinegar contains sugar)
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1 1/4 lb (567 g) sugar snap peas, strings pulled
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1 1/2 cups (293 g) cooked brown rice, leftover or from a frozen plain brown rice pouch
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1 1/2 cups (6 oz, 170 g) frozen riced cauliflower
Allergens Contains: Soy, wheat (soy sauce).
Instructions
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1
Toss the chicken with the cornstarch and 1 tbsp of the soy sauce and set aside. For the sauce, put the thinly sliced scallions, ginger, garlic and salt in a heatproof bowl. Heat 2 tbsp of the oil in a large skillet over medium-high until it shimmers, then pour it over the scallions — it should hiss and bubble hard. Stir in the vinegar and the remaining 1 tbsp soy sauce.
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2
Combine the brown rice and riced cauliflower in a microwave-safe bowl, cover, and microwave 4 to 5 minutes, stirring once, until steaming hot all the way through. Fluff with a fork.
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3
Return the skillet to high heat with the remaining 1 tbsp oil. Add the chicken in a single layer and leave it alone 2 minutes, until the undersides are golden, then flip and cook 1 to 2 minutes more, until no pink remains in the thickest strip. Transfer to a plate.
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4
Add the snap peas, the scallion lengths and 2 tbsp water to the same pan and toss 2 to 3 minutes, until the peas are bright green with a few blistered spots and still snap when you bite one.
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5
Return the chicken and any juices to the pan, add half the ginger-scallion sauce, and toss 30 seconds to coat. Spoon over the rice blend and finish with the rest of the sauce. Taste first: if it wants more lift, add a few drops of vinegar before reaching for more soy.
Meal Prep Tip
The ginger-scallion sauce keeps 4 days refrigerated and gets more pungent as it sits. Leftover stir-fry keeps 3 days; the snap peas soften on reheating, so warm it briefly in a hot skillet rather than the microwave.
Storage & Food Safety
Cook the chicken to 165°F, until no pink remains in the thickest strip. Refrigerate leftovers, rice included, at 40°F or below within 2 hours (1 hour above 90°F) and eat within 3 days; reheat until steaming. Cooked rice left at room temperature can grow bacteria that reheating won't destroy, so cool and chill it promptly. For children under 4, cook the snap peas until soft and cut them and the chicken into small pieces.
Make It Yours
Lower-carb
Serve over all cauliflower rice (3 cups total). Drops about 13 g net carbs and 60 calories per serving, to roughly 16 g net carbs — close to a low-carb plate.
White rice
Use cooked white rice in place of brown. Adds about 5 g net carbs and costs about 1 g fiber per serving, to roughly 34 g net carbs and 6 g fiber, which takes it outside this recipe's complex-carb targets. Keep the cauliflower half if you make the swap.
Gluten-free
Use reduced-sodium tamari, such as San-J, in place of the soy sauce. Sodium and flavor stay about the same; check the label for 'gluten-free.'
If you don't like chicken
Use 1 1/4 lb peeled shrimp (cook 2 to 3 minutes, until pink) or extra-firm tofu, pressed and cubed. Shrimp gives about 37 g protein per serving; tofu about 22 g, still a solid dinner.
Lower-sodium
Skip the 1/4 tsp salt in the sauce. Saves about 145 mg sodium per serving, to roughly 380 mg; the ginger and vinegar carry the flavor.
Nutrition
Per serving (about 1 3/4 cups stir-fry over 3/4 cup rice blend; about 475 g before cooking) — estimate.
Calories
440
Net Carbs
29g
Total Carbs
36g
Fiber
7g
Total Sugars
8g
Added Sugars
0g
Protein
40g
Fat
15g
Saturated Fat
2g
Sodium
550mg
Nutrition pending review by our registered dietitian — estimate only. Not medical advice.
Keywords
DinnerHigh ProteinSkilletChickenHalf-Cauliflower RiceComplex-Carb
