Making a delicious, healthy stir-fry is a great choice on a busy night. It's an easy way to make a complete meal that can be on the table in about 30 minutes.
Nutrition Facts
Chinese Chicken Stir-Fry - Delicious Decisions
Calories
Protein
Fiber
Nutrition Facts
| Calories | 317 | |
|---|---|---|
| Total Fat | 12.0 g | |
| Saturated Fat | 1.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 3.5 g | |
| Monounsaturated Fat | 5.5 g | |
| Cholesterol | 48 mg | |
| Sodium | 248 mg | |
| Total Carbohydrate | 30 g | |
| Dietary Fiber | 4 g | |
| Sugars | 4 g | |
| Protein | 21 g | |
Dietary Exchanges
1/2 fat, 1 1/2 starch, 2 1/2 lean meat, 1 vegetable
Ingredients
Servings 6
Serving Size 1 cup chicken mixture and 1/2 cup rice
-
1 1/2 cups uncooked instant brown rice -
3 tablespoons cornstarch -
1 1/3 cups fat-free, low-sodium chicken broth -
3 tablespoons dry sherry OR -
3 tablespoons fresh orange juice -
2 tablespoons soy sauce (lowest sodium available) -
1 tablespoon plain rice vinegar -
2 teaspoons chili oil -
1 tablespoon grated peeled gingerroot -
3 medium garlic cloves, minced -
1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 1-inch cubes -
2 teaspoons toasted sesame oil -
8 ounces sliced mushrooms -
1 cup diced red bell pepper -
1 8-ounce can sliced water chestnuts, drained -
3/4 cup sliced green onions -
1/2 cup pecan halves, dry-roasted -
1/4 teaspoon crushed red pepper flakes
Directions
Tip: Click on step to mark as complete.
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Prepare the rice using the package directions, omitting the salt and margarine. Cover to keep warm. Set aside. -
Put the cornstarch in a medium bowl. Add the broth, sherry, soy sauce, and vinegar, whisking to dissolve. Set aside. -
In a large skillet or wok, heat the chili oil over high heat, swirling to coat the bottom. Cook the gingerroot and garlic for 1 minute, stirring constantly. Reduce the heat to medium high. Stir in the chicken. Cook for 4 minutes, or until the chicken is lightly browned, stirring constantly. (The chicken won't be done at this point.) Transfer to a plate. Wipe the skillet with paper towels. -
In the same skillet, still over medium-high heat, heat the sesame oil, swirling to coat the bottom. Cook the mushrooms, bell pepper, and water chestnuts for 5 to 7 minutes, stirring frequently. -
Whisk the broth mixture. Stir it into the mushroom mixture. Stir in the chicken. Cook for 3 to 4 minutes, or until the chicken is no longer pink in the center. -
Stir the green onions, pecans, and red pepper flakes into the chicken mixture. Cook for 2 minutes, stirring frequently. Serve over the rice.
This recipe is reprinted with permission from American Heart Association The Go Red For Women Cookbook, Copyright © 2013 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.
