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Chinese Chicken Stir-Fry - Delicious Decisions

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Chinese Chicken Stir-Fry - Delicious Decisions

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.

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.

  1. Prepare the rice using the package directions, omitting the salt and margarine. Cover to keep warm. Set aside. 
  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.

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

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.

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
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   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.

  1. Prepare the rice using the package directions, omitting the salt and margarine. Cover to keep warm. Set aside. 
  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.
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.

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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