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.
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
- Prepare the rice using the package directions, omitting the salt and margarine. Set aside. Cover to keep warm.
- Put the cornstarch in a medium bowl. Add the broth, sherry, soy sauce, and vinegar, whisking to dissolve. Set aside.
- 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.
- 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.
- 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.
- 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)
|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|
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.