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.
Simple Chicken (or Shrimp) Stir-Fry
Calories349 Per Serving
Protein25g Per Serving
Fiber8g Per Serving
Cost Per Serving$1.07
|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|
|Total Carbohydrate||41 g|
|Dietary Fiber||8 g|
2 1/2 lean meat, 3 vegetable, 1 1/2 starch
1 pound boneless, skinless chicken breast halves, all visible fat discarded, cut into bite-size piecesOR
18 raw medium shrimp, peeled, rinsed, and patted dry
2 teaspoons canola or corn oilOR
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
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.