[ SEA-GHOST MINI SHELL]

<h1>Stir Fry</h1>
<p>Quick and easy dish to prepare, this stir-fry is packed with veggies and works well with chicken, tofu, or beef. Try adding bean sprouts, bamboo shoots, snap peas, or any of your favorite vegetables. Serve it with white or brown rice, or noodles.<p>

<p>Per serving: 314 calories, 12g total fat (4.8g saturated fat), 33g protein, 19g carbohydrate, 4g fibre,
120mg cholesterol, 534mg sodium

<p>Preparation time: 30 min
<p>Cooking time: 30 min
<p>Yield: 5

<h1>Ingredients</h1>
<ul>
<li> 2 cups white rice
<li> 4 cups water
<li> 2/3 cup soy sauce
<li> 1/4 cup brown sugar
<li> 1 tablespoon cornstarch
<li> 1 tablespoon minced fresh ginger
<li> 1 tablespoon minced garlic
<li> 1/4 teaspoon red pepper flakes
<li> 3 chicken breasts, 1 package firm tofu, or sliced beef
<li> 1 tablespoon sesame oil
<li> 1 green bell pepper, cut into matchsticks
<li> 1 (8 ounce) can sliced water chestnuts, drained
<li> 1 head broccoli, broken into florets
<li> 1 cup sliced carrots
<li> 1 onion, cut into large chunks
<li> 1 tablespoon sesame oil
<br>
<h1>Directions</h1>

<p>Bring rice and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until rice is tender, and liquid has been absorbed, 20 to 25 minutes.
Combine soy sauce, brown sugar, and corn starch in a small bowl; stir until smooth. Mix ginger, garlic, and red pepper into sauce; coat chicken with marinade and refrigerate for at least 15 minutes.
<p>Heat 1 tablespoon sesame oil in a large skillet over medium-high heat. Cook and stir bell pepper, water chestnuts, broccoli, carrots, and onion until just tender, about 5 minutes. Remove vegetables from skillet and keep warm.
<p>Remove chicken/tofu/beef from marinade, reserving liquid. Heat 1 tablespoon sesame oil in skillet over medium-high heat. Cook and stir chicken until slightly pink on the inside, about 2 minutes per side; return vegetables and reserved marinade to skillet. Bring to a boil; cook and stir until chicken/tofu/beef is cooked and vegetables are tender, 5 to 7 minutes. Serve over rice.