Contributed By: HappyCook
Maureen Bligh
A great stirfry full of vegetables and chicken
|
|
Total Preparation Time: 15 to 30 minutes
Ingredients: Chicken & Turkey
Actual Cooking Time: Less than 15 minutes
Number of Servings: 4
Origin: Asian
Special Features: Kids can help make it
Nutrition Content: Good Source of Calcium
Meal Type: Entree
Ingredients
6 ounces Fresh snow pea pods
Vegetable cooking spray
2 tsp Vegetable oil, divided
4 (4 ounce) skinned, boned chicken breast halves, cut into thin strips
1 clove Garlic, minced
3/4 cup Julienne-cut sweet red pepper (about 1 medium)
3/4 cup Julienne-cut sweet yellow pepper (about 1 medium)
1 cup Canned low-sodium chicken broth, undiluted
1/4 cup Low-sodium soy sauce
1 tbsp Plus 1 tsp cornstarch
3 tbsp Dry sherry
1 tsp Peeled, grated gingerroot
1/4 cup Sesame seeds, toasted
3 cups Cooked long-grain rice (cooked without salt or fat)
Preparation
1. Wash snow peas; trim ends, and remove strings. Set aside.
2. Coat a wok or large nonstick skillet with cooking spray; drizzle 1 tsp oil around top of wok, coating sides. Heat at medium-high (375 degrees) until hot. Add chicken and garlic; stir-fry 4 minutes or until chicken is lightly browned. Remove from wok, and drain well on paper towels. Wipe drippings from wok with a paper towel.
3. Drizzle remaining 1 tsp oil around top of wok. Add peppers to wok; stir-fry 2 minutes or until crisp-tender. Add snow peas and water; stir-fry 2 minutes. Remove vegetable mixture from wok, and keep warm.
4. Combine broth and next 4 ingredients; stir well. Add chicken, broth mixture, and sesame seeds to wok; stir-fry 3 minutes or until mixture is thickened and bubbly. Stir vegetable mixture. Serve over rice.
Cook's Notes
Nutrition Information
Calories: 458
;
Total Fat: 11 g
;
Saturated Fat: 2 g
;
Polyunsaturated Fat: 4 g
;
Carbohydrates: 41 g
;
Protein: 43 g
;
Vitamin A: 3271 IU
;
Vitamin C: 132 mg
;
Calcium: 148 mg
;
Sodium: 1156 mg
;
Iron: 5 mg
;
Fiber: 4 g