Chicken and vegetable stir-fry with brown rice

Ingredients

Makes 4 servings.

• 1 cup brown rice
• 2 tablespoons vegetable oil
• 2 boneless skinless chicken breasts (about 12 ounces total), thinly sliced
• 1 head broccoli, cut into florets
• 1 red bell pepper, sliced
• 1 carrot, thinly sliced
• 2 garlic cloves, chopped
• 1 tablespoon grated fresh ginger
• 2 tablespoons low-sodium soy sauce
• 1 teaspoon cornstarch mixed with 3 tablespoons water
• Sliced green onions

Steps

1. Cook the brown rice according to the package directions.
2. Heat 1 tablespoon oil in a large pan or wok over high heat. Cook the chicken until no longer pink inside, then move it to a plate.
3. Add the remaining oil, then the broccoli, pepper, and carrot. Stir-fry until crisp-tender.
4. Add the garlic and ginger for 30 seconds. Return the chicken, add the soy sauce and cornstarch mixture, and stir until glossy.
5. Serve over the rice with green onions.

Why it fits general guidance

The DASH plan NIAMS describes includes poultry, vegetables, whole grains, and oils. Here the vegetables are the larger part of the plate and the chicken is a modest share. NIAMS lists red meats and organ meats among foods to avoid.

This is ordinary food, not a remedy. No single dish lowers urate or prevents a flare, and food does not replace a medicine your clinician prescribed. NIAMS says to talk with your clinician before making changes to your diet or medications, especially if you have kidney disease, diabetes, or another condition with its own diet.