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Chinese Chicken Stir-Fry, from The Go Red for Women Cookbook

Chinese Chicken Stir-Fry

Serves 6; 1 cup chicken mixture and 1/2 cup rice per serving

It takes just a few minutes to prepare your own delicious, healthful stir-fry. Our version combines juicy chicken with plenty of veggies.

Ingredients  

1 1/2 cups uncooked instant brown rice

3 tablespoons cornstarch

1 1/3 cups fat-free, low-sodium chicken broth

3 tablespoons dry sherry or fresh orange juice

2 tablespoons soy sauce (lowest sodium available)

1 tablespoon plain rice vinegar

2 teaspoons chili oil

1 tablespoon grated peeled gingerroot

3 medium garlic cloves, minced

1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 1-inch cubes

2 teaspoons toasted sesame oil

8 ounces mushrooms, sliced

1 cup diced red bell pepper

1 8-ounce can water chestnuts, drained

3/4 cup sliced green onions

1/2 cup pecan halves, dry-roasted

1/4 teaspoon crushed red pepper flakes

Cooking Directions 

  1. Prepare the rice using the package directions, omitting the salt and margarine. Set aside. Cover to keep warm. 
  2. Put the cornstarch in a medium bowl. Add the broth, sherry, soy sauce, and vinegar, whisking to dissolve. Set aside.
  3. In a large skillet or wok, heat the chili oil over high heat, swirling to coat the bottom. Cook the gingerroot and garlic for 1 minute, stirring constantly. Reduce the heat to medium high. Stir in the chicken. Cook for 4 minutes, or until the chicken is lightly browned, stirring constantly. (The chicken won’t be done at this point.) Transfer to a plate. Wipe the skillet with paper towels.
  4. In the same skillet, still over medium-high heat, heat the sesame oil, swirling to coat the bottom. Cook the mushrooms, bell pepper, and water chestnuts for 5 to 7 minutes, stirring frequently.
  5. Whisk the broth mixture. Stir it into the mushroom mixture. Stir in the chicken. Cook for 3 to 4 minutes, or until the chicken is no longer pink in the center. 
  6. Stir the green onions, pecans, and red pepper flakes into the chicken mixture. Cook for 2 minutes, stirring frequently. Serve over the rice.

Nutrition Analysis (per serving)

Calories 317
Total Fat 12.0 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.5 g
Monounsaturated Fat 5.5 g
Cholesterol 48 mg
Sodium 248 mg
Carbohydrates 30 g
Fiber 4 g
Sugars 4 g
Protein 21 g

 

Dietary Exchanges

1 1/2 starch, 1 vegetable, 2 1/2 lean meat, 1/2 fat

This recipe is reprinted with permission from American Heart Association The Go Red For Women Cookbook, Copyright © 2013 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

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