Glazed Chicken and Rice

Ingredients

• White rice

  Long-grain, regular, raw, enriched

  1 cup or 185g

• Chicken breast

  Broilers or fryers, meat only, raw

  1 lb or 454g

• Olive oil

  Salad or cooking

  2 tbsp or 27g

• Garlic

  Raw

  2 cloves, minced or 6g

• Apple juice

  Canned or bottled, unsweetened, with added ascorbic acid

  4 tbsp or 62g

• Brown sugar

  6 tbsp or 54g

• Ketchup

  Low sodium

  2 tbsp or 30g

• Vinegar

  Cider

  1 tbsp or 15g

• Water

  Plain, clean water

  8 tbsp or 118g

• Soy sauce

  Regular sodium, Shoyu

  4 tbsp or 64g

• Crushed red pepper flakes

  ¹⁄₁₆ tsp or 0.02g

• Cornstarch

  1 tbsp or 8g

Directions

1. Cook the rice according to package instructions.
2. Cut the chicken into 1-2 inch pieces.
3. Heat a large skillet over medium-high heat and add the olive oil.
4. Add the chicken pieces to the skillet and cook for about 10 minutes, stirring occasionally.
5. Once the chicken is cooked through, tilt the lid on the pan and drain the juices. Return the pan to the stove and continue cooking over medium-high heat.
6. In a medium bowl, whisk together minced garlic, apple juice, brown sugar, ketchup, apple cider vinegar, water, soy sauce, red pepper flakes, and cornstarch until smooth.
7. Pour the sauce over the chicken in the pan and stir to coat all pieces.
8. Reduce the heat to a low simmer, cover the pan with the lid slightly ajar, and let simmer for about 20 minutes, stirring occasionally.
9. Serve the glazed chicken over the cooked rice.

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