Chinese Chicken Stir-Fry - Delicious Decisions

Chinese chicken stir-fry
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Chinese Chicken Stir-Fry - Delicious Decisions

It takes just a few minutes to prepare your own delicious, healthful stir-fry. Our version combines juicy chicken with plenty of veggies.

Nutrition Facts

Chinese Chicken Stir-Fry - Delicious Decisions

CaloriesCalories

317 Per Serving

ProteinProtein

21g Per Serving

FiberFiber

4g Per Serving

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
2 1/2 lean meat, 1 vegetable, 1/2 fat, 1 1/2 starch

Ingredients

Servings  6  

  • 1 1/2 cups uncooked, instant brown rice
  • 3 tablespoon cornstarch
  • 1 1/3 cups fat-free, low-sodium chicken broth
  • 3 tablespoon dry sherry OR
  • 3 tablespoon fresh orange juice
  • 2 tablespoon soy sauce (lowest sodium available)
  • 1 tablespoon plain rice vinegar
  • 2 teaspoon chili oil
  • 1 tablespoon peeled, grated gingerroot
  • 3 medium garlic cloves (minced)
  • 1 pound boneless, skinless chicken breasts (all visible fat discarded, cut into 1-inch cubes)
  • 2 teaspoon toasted sesame oil
  • 8 ounces mushrooms (sliced)
  • 1 cup diced red bell pepper
  • 8 ounces canned 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.

  1. Prepare the rice using the package directions, omitting the salt and margarine. Set aside. Cover to keep warm.
  2. Put the cornstarch in a medium bowl. Add the broth, sherry, soy sauce, and vinegar, whisking to dissolve. Set aside.
  3. 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.
  4. 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.
  5. 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.
  6. Stir the green onions, pecans, and red pepper flakes into the chicken mixture. Cook for 2 minutes, stirring frequently. Serve over the rice.

Tip: Serving size 1 cup chicken mixture and 1/2 cup 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.

It takes just a few minutes to prepare your own delicious, healthful stir-fry. Our version combines juicy chicken with plenty of veggies.

Nutrition Facts

Chinese Chicken Stir-Fry - Delicious Decisions

CaloriesCalories

317 Per Serving

ProteinProtein

21g Per Serving

FiberFiber

4g Per Serving
×
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
2 1/2 lean meat, 1 vegetable, 1/2 fat, 1 1/2 starch

Ingredients

Servings  6  

  • 1 1/2 cups uncooked, instant brown rice
  • 3 tablespoon cornstarch
  • 1 1/3 cups fat-free, low-sodium chicken broth
  • 3 tablespoon dry sherry OR
  • 3 tablespoon fresh orange juice
  • 2 tablespoon soy sauce (lowest sodium available)
  • 1 tablespoon plain rice vinegar
  • 2 teaspoon chili oil
  • 1 tablespoon peeled, grated gingerroot
  • 3 medium garlic cloves (minced)
  • 1 pound boneless, skinless chicken breasts (all visible fat discarded, cut into 1-inch cubes)
  • 2 teaspoon toasted sesame oil
  • 8 ounces mushrooms (sliced)
  • 1 cup diced red bell pepper
  • 8 ounces canned 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.

  1. Prepare the rice using the package directions, omitting the salt and margarine. Set aside. Cover to keep warm.
  2. Put the cornstarch in a medium bowl. Add the broth, sherry, soy sauce, and vinegar, whisking to dissolve. Set aside.
  3. 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.
  4. 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.
  5. 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.
  6. Stir the green onions, pecans, and red pepper flakes into the chicken mixture. Cook for 2 minutes, stirring frequently. Serve over the rice.

Tip: Serving size 1 cup chicken mixture and 1/2 cup 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.