Chicken Vegetable Stir-Fry
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With just a toss of fresh ingredients, this is ready in no time.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 280 |
| pro | 30 g |
| total fat | 11 g |
| sat. fat | 1 g |
| carb | 15 g |
| fibre | 3 g |
| chol | 66 mg |
| sodium | 714 mg |
| % RDI: | - |
| calcium | 4% |
| iron | 16% |
| vit A | 116% |
| vit C | 52% |
| folate | 21% |
Suggested Recipes
-
1 lb (500 g) boneless skinless chicken breasts
2 tbsp (25 mL) vegetable oil
1 tsp (5 mL) minced gingerroot
3 cloves garlic, minced
2 large carrots, thinly sliced
1 sweet green pepper, thinly sliced
2 cups (500 mL) thinly sliced mushrooms
1/4 tsp (1 mL) pepper
2 cups (500 mL) bean sprouts, rinsed
2 green onions, thinly sliced
Sauce:
1/2 cup (125 mL) chicken stock
2 tbsp (25 mL) soy sauce
1 tbsp (15 mL) rice_wine_vinegar
2 tsp (10 mL) cornstarch
2 tsp (10 mL) sesame oil
1/4 tsp (1 mL) hot pepper sauce
Preparation:
Cut chicken across the grain into thin strips. In wok or large deep skillet, heat half of the oil over high heat; stir-fry chicken, in 2 batches, until no longer pink inside, about 4 minutes. Set aside on plate.
Add remaining oil to wok; stir-fry ginger and garlic until fragrant, about 1 minute. Add carrots, green pepper, mushrooms and pepper; stir-fry for 1 minute. Add 1/4 cup (50 mL) water; cover and steam until vegetables are tender-crisp, about 4 minutes.
Sauce: Meanwhile, in bowl, whisk together chicken stock, soy sauce, vinegar, cornstarch, sesame oil and hot pepper sauce; pour into centre of wok and boil, stirring, until thickened, about 2 minutes.
Return chicken to pan; stir-fry until sauce is thickened and glossy. Spread bean sprouts all over platter; top with chicken mixture. Sprinkle with green onions.
Add remaining oil to wok; stir-fry ginger and garlic until fragrant, about 1 minute. Add carrots, green pepper, mushrooms and pepper; stir-fry for 1 minute. Add 1/4 cup (50 mL) water; cover and steam until vegetables are tender-crisp, about 4 minutes.
Sauce: Meanwhile, in bowl, whisk together chicken stock, soy sauce, vinegar, cornstarch, sesame oil and hot pepper sauce; pour into centre of wok and boil, stirring, until thickened, about 2 minutes.
Return chicken to pan; stir-fry until sauce is thickened and glossy. Spread bean sprouts all over platter; top with chicken mixture. Sprinkle with green onions.
Tags:
Source
Canadian Living Magazine: October 2007
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