Glazed Chicken and Rice

Ingredients

• White rice

  Long-grain, regular, raw, enriched

  1 cup or 185g

• Chicken breast

  Broilers or fryers, meat only, raw

  16 oz 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

  2 tbsp or 30g

• Vinegar

  Cider

  1 tbsp or 15g

• Water

  Plain, clean water

  8 tbsp or 118g

• Soy sauce

  Made from soy (tamari)

  4 tbsp or 72g

• 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 until cooked through.
5. Drain the juices from the pan, then return it to the stove and continue cooking over medium-high heat.
6. In a medium bowl, whisk together the minced garlic, apple juice, brown sugar, ketchup, 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.