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
Calories
Protein
Fiber
Cost Per ServingNutrition 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
3 vegetable, 1 1/2 starch, 2 1/2 lean meat
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 gingerroot, 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.
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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. -
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. -
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. -
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.
