Chicken Stir Fry

45 minutes Prep: 25 minutes Cook: 20 minutes

433 calories per serving view nutrition facts

4 servings suggest servings

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Ingredients

4	each	chicken breasts	boneless, skinless
2	large	carrots	sliced in thin wheels
2	each	green bell pepper	diced
1	each	sweet red bell pepper	diced, optional
2	tablespoons	vegetable oil
1 1/2	cups	chicken broth
2	tablespoons	soy sauce	ow sodium
2	tablespoons	cornstarch
2	tablespoons	water	hot

Optional items
2	cloves	garlic	minced
1	tablespoon	ginger	fresh, finely chopped
2	each	celery stalks	sliced
1	each	onion	iced
3	each	scallions, spring or green onions	sliced
1/2	cup	mushrooms	thinly sliced
1	small	broccoli florets	divided in small florets*
1/2	small	cauliflower florets	divided in small florets
1/2	pound	green beans	*
1/2	pound	asparagus	tips*
2	cups	snow pea pods	strings removed
1	cup	bok choy	sliced
1	cup	bean sprouts	add at last minute with toppings

Optional toppings
1/4	cup	walnuts	cashew nuts or peanuts
1/4	cup	coconut	unsweetened, flaked

Directions

Use optional vegetables when they are in season.

*Immerse these vegetables 1-2 minutes in boiling water before adding to stir fry.

Cut semifrozen chicken into bite size pieces, set aside.

Add oil to pan and stir fry chicken over medium high heat till browned on all sides (about 3 minutes).

Add carrots, peppers and any optional vegetables and sprinkle with soya sauce.

Stir fry vegetables until softened (approx 3-5 minutes).

Mix cornstarch with hot water and add to hot chicken stock.

Pour in wok.

Cover and steam stir fried vegetables and chicken for about 2 to 3 minutes.

Lift cover and cook, stirring till sauce thickens, about 2 minutes more.

Top with any desired toppings (nuts or coconut).

Serve over hot cooked rice.

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Nutrition Facts

Serving Size 579g

Amount per Serving

Calories 433 37% of calories from fat

	% Daily Value*
Total Fat 18.0g	27%
Saturated Fat 4.0g	18%
Trans Fat 0.0g
Cholesterol 76mg	25%
Sodium 701mg	29%
Total Carbohydrate 33.0g	11%
Dietary Fiber 9.0g	37%
Sugars 12.0g
Protein 39.0g	77%

Vitamin A	176%		Vitamin C	230%
Calcium	14%		Iron	30%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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