Heart Healthy
Making a delicious, healthy stir-fry is a great choice on a busy night. It's an easy way to make a complete meal that can be on the table in about 30 minutes.
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Chinese Chicken Stir-Fry - Delicious Decisions
Making a delicious, healthy stir-fry is a great choice on a busy night. It's an easy way to make a complete meal that can be on the table in about 30 minutes.
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Servings
6
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Serving Size:
1 cup chicken mixture and 1/2 cup rice
Ingredients
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1 1/2 cups brown rice -
3 tablespoons cornstarch -
1 1/3 cups chicken broth -
3 tablespoons dry sherry OR -
3 tablespoons orange juice -
2 tablespoons soy sauce -
1 tablespoon rice vinegar -
2 teaspoons chili oil -
1 tablespoon gingerroot -
3 medium garlic cloves -
1 pound chicken breasts -
2 teaspoons sesame oil -
8 ounces mushrooms -
1 cup red bell pepper -
1 ounces water chestnuts -
3/4 cup green onions -
1/2 cup pecan halves -
1/4 teaspoon red pepper flakes
Directions
Tip: Click on step to mark as complete.
-
Prepare the rice using the package directions, omitting the salt and margarine. Cover to keep warm. Set aside. -
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 Facts
Calories
Protein
FiberNutrition Facts
| 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 | |
| Total Carbohydrate | 30 g | |
| Dietary Fiber | 4 g | |
| Sugars | 4 g | |
| Protein | 21 g | |
Dietary Exchanges
2 1/2 lean meat, 1 vegetable, 1/2 fat, 1 1/2 starch
-
Servings
6
-
Serving Size:
1 cup chicken mixture and 1/2 cup rice
Ingredients
-
1 1/2 cups brown rice -
3 tablespoons cornstarch -
1 1/3 cups chicken broth -
3 tablespoons dry sherry OR -
3 tablespoons orange juice -
2 tablespoons soy sauce -
1 tablespoon rice vinegar -
2 teaspoons chili oil -
1 tablespoon gingerroot -
3 medium garlic cloves -
1 pound chicken breasts -
2 teaspoons sesame oil -
8 ounces mushrooms -
1 cup red bell pepper -
1 ounces water chestnuts -
3/4 cup green onions -
1/2 cup pecan halves -
1/4 teaspoon red pepper flakes
Directions
Tip: Click on step to mark as complete.
-
Prepare the rice using the package directions, omitting the salt and margarine. Cover to keep warm. Set aside. -
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.
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