Simple Chicken (or Shrimp) Stir Fry

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Simple Chicken (or Shrimp) Stir Fry

This Simple Cooking with Heart recipe is easily prepared with chicken or shrimp.

Or, go vegetarian and try it with tofu!

This recipe serves four in less than 10 minutes. Add your favorite vegetables to give the recipe your own twist.

Nutrition Facts

Simple Chicken (or Shrimp) Stir Fry

CaloriesCalories

349 Per Serving

ProteinProtein

25g Per Serving

FiberFiber

8g Per Serving

Cost Per ServingCost Per Serving

$1.07
×
Calories 349
Total Fat 9.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 4.5 g
Cholesterol 54 mg
Sodium 411 mg
Total Carbohydrate 41 g
Dietary Fiber 8 g
Sugars 9 g
Protein 25 g

Dietary Exchanges
2 1/2 lean meat, 3 vegetable, 1 1/2 starch

Ingredients

Servings  4  

  • 2 cups cooked brown rice
  • nonstick Cooking spray
  • 2 small boneless, skinless chicken breast halves (6 oz. each), cut into bite-size pieces OR
  • 18 pre-cooked shrimp, tails removed
  • 1/2 medium green cabbage head
  • 4 medium carrots (peeled)
  • 2 tsp. vegetable oil OR
  • 2 tsp. extra virgin olive oil
  • 2 Tbsp. low-sodium soy sauce
  • 1 Tbsp. reduced-fat peanut butter (try to find one with 'no sugar added')
  • 1/2 tsp. fresh, grated ginger (optional)
  • 2 Tbsp. chopped, unsalted, unoiled peanuts

Directions

Tip: Click on step to mark as complete.

  1. Cook rice to package directions.
  2. While rice cooks, spray a skillet or wok with cooking spray. Cook chicken on medium-high heat for 5 minutes, stirring occasionally until no longer pink. Remove chicken and set aside.
  3. Chop cabbage into thin strips (like slaw) and use peeler to shred carrots. Add to skillet and toss with oil. Cook on medium-high heat 4 minutes, stirring frequently, until vegetables are limp but crunchy. Add chicken (or shrimp) to vegetables.
  4. Stir in soy sauce and honey (and ginger, optional) and heat through, about 2 minutes.
  5. Spoon rice and chicken on to plate and sprinkle with peanuts.

Tip: Go Vegetarian and substitute the chicken with Tofu. Use 12-14 ounces of low-fat, extra-firm tofu, drained and cut in to 1/2 inch cubes. Skip step #2 in the instructions and add tofu to skillet with cabbage and carrots.

Tip: You can save time by buying pre-shredded cabbage and carrots in a bag, but it will probably be a little more expensive.

 

This Simple Cooking with Heart recipe is easily prepared with chicken or shrimp.

Or, go vegetarian and try it with tofu!

This recipe serves four in less than 10 minutes. Add your favorite vegetables to give the recipe your own twist.

Nutrition Facts

Simple Chicken (or Shrimp) Stir Fry

CaloriesCalories

349 Per Serving

ProteinProtein

25g Per Serving

FiberFiber

8g Per Serving

Cost Per ServingCost Per Serving

$1.07
×
Calories 349
Total Fat 9.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 4.5 g
Cholesterol 54 mg
Sodium 411 mg
Total Carbohydrate 41 g
Dietary Fiber 8 g
Sugars 9 g
Protein 25 g

Dietary Exchanges
2 1/2 lean meat, 3 vegetable, 1 1/2 starch

Ingredients

Servings  4  

  • 2 cups cooked brown rice
  • nonstick Cooking spray
  • 2 small boneless, skinless chicken breast halves (6 oz. each), cut into bite-size pieces OR
  • 18 pre-cooked shrimp, tails removed
  • 1/2 medium green cabbage head
  • 4 medium carrots (peeled)
  • 2 tsp. vegetable oil OR
  • 2 tsp. extra virgin olive oil
  • 2 Tbsp. low-sodium soy sauce
  • 1 Tbsp. reduced-fat peanut butter (try to find one with 'no sugar added')
  • 1/2 tsp. fresh, grated ginger (optional)
  • 2 Tbsp. chopped, unsalted, unoiled peanuts

Directions

Tip: Click on step to mark as complete.

  1. Cook rice to package directions.
  2. While rice cooks, spray a skillet or wok with cooking spray. Cook chicken on medium-high heat for 5 minutes, stirring occasionally until no longer pink. Remove chicken and set aside.
  3. Chop cabbage into thin strips (like slaw) and use peeler to shred carrots. Add to skillet and toss with oil. Cook on medium-high heat 4 minutes, stirring frequently, until vegetables are limp but crunchy. Add chicken (or shrimp) to vegetables.
  4. Stir in soy sauce and honey (and ginger, optional) and heat through, about 2 minutes.
  5. Spoon rice and chicken on to plate and sprinkle with peanuts.

Tip: Go Vegetarian and substitute the chicken with Tofu. Use 12-14 ounces of low-fat, extra-firm tofu, drained and cut in to 1/2 inch cubes. Skip step #2 in the instructions and add tofu to skillet with cabbage and carrots.

Tip: You can save time by buying pre-shredded cabbage and carrots in a bag, but it will probably be a little more expensive.