Simple Chicken (or Shrimp) Stir-Fry

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Simple Chicken (or Shrimp) Stir-Fry

A stir-fry is the way to go on a busy night because it cooks so quickly. This recipe is as simple as 1-2-3 and will feed your family in about 10 minutes. Just be sure you have all the ingredients prepped before you start cooking.

Ingredients

Servings  4  

  • Cooking spray
  • 1 pound boneless, skinless chicken breast halves, all visible fat discarded, cut into bite-size pieces OR
  • 18 raw medium shrimp, peeled, rinsed, and patted dry
  • 2 teaspoons canola or corn oil OR
  • 2 teaspoons extra-virgin olive oil
  • 1/2 medium head green cabbage, thinly sliced
  • 4 medium carrots, shredded
  • 2 tablespoons soy sauce (lowest sodium available)
  • 1 tablespoon low-sodium peanut butter
  • 1/2 teaspoon fresh gingerrot, grated (optional)
  • 2 cups cooked brown rice, covered to keep warm
  • 2 tablespoons chopped unsalted peanuts

Directions

Tip: Click on step to mark as complete.

  1. Lightly spray a large skillet or wok with cooking spray. Cook the chicken over medium-high heat for 5 minutes, or until no longer pink in the center, stirring occasionally. (If using shrimp, cook over medium heat for 3 minutes, or until pink on the outside, stirring frequently.) Transfer to a plate. Set aside.
  2. In the same skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the cabbage and carrots for 4 minutes, or until the carrots are tender-crisp, stirring frequently. Stir in the chicken.
  3. In a small bowl, whisk together the soy sauce, peanut butter, and gingerroot. Stir into the chicken mixture. Cook for 2 minutes, or until heated through.
  4. Spoon the rice onto plates. Top with the chicken mixture. Sprinkle with the peanuts.

Tip: You can substitute tofu for the chicken to make this a vegetarian meal. Cut 1 pound low-fat, extra-firm tofu (drained well) into 1/2-inch cubes. When the carrots are tender-crisp, stir in the tofu.

Tip: To save time, buy preshredded cabbage and carrots. Prepared and packaged produce can be more convenient, but it is usually more costly, too.

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

Nutrition Facts

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

 

A stir-fry is the way to go on a busy night because it cooks so quickly. This recipe is as simple as 1-2-3 and will feed your family in about 10 minutes. Just be sure you have all the ingredients prepped before you start cooking.

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  

  • Cooking spray
  • 1 pound boneless, skinless chicken breast halves, all visible fat discarded, cut into bite-size pieces OR
  • 18 raw medium shrimp, peeled, rinsed, and patted dry
  • 2 teaspoons canola or corn oil OR
  • 2 teaspoons extra-virgin olive oil
  • 1/2 medium head green cabbage, thinly sliced
  • 4 medium carrots, shredded
  • 2 tablespoons soy sauce (lowest sodium available)
  • 1 tablespoon low-sodium peanut butter
  • 1/2 teaspoon fresh gingerrot, grated (optional)
  • 2 cups cooked brown rice, covered to keep warm
  • 2 tablespoons chopped unsalted peanuts

Directions

Tip: Click on step to mark as complete.

  1. Lightly spray a large skillet or wok with cooking spray. Cook the chicken over medium-high heat for 5 minutes, or until no longer pink in the center, stirring occasionally. (If using shrimp, cook over medium heat for 3 minutes, or until pink on the outside, stirring frequently.) Transfer to a plate. Set aside.
  2. In the same skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the cabbage and carrots for 4 minutes, or until the carrots are tender-crisp, stirring frequently. Stir in the chicken.
  3. In a small bowl, whisk together the soy sauce, peanut butter, and gingerroot. Stir into the chicken mixture. Cook for 2 minutes, or until heated through.
  4. Spoon the rice onto plates. Top with the chicken mixture. Sprinkle with the peanuts.

Tip: You can substitute tofu for the chicken to make this a vegetarian meal. Cut 1 pound low-fat, extra-firm tofu (drained well) into 1/2-inch cubes. When the carrots are tender-crisp, stir in the tofu.

Tip: To save time, buy preshredded cabbage and carrots. Prepared and packaged produce can be more convenient, but it is usually more costly, too.