Sign in

with Email

Reset password


Not a member?
Join now for FREE!

by Ingredient
Search

Chicken Bok Choy Stir Fry (Low Fat, Low Cal)

StarStarEmpty starEmpty starEmpty star

Your rating

Chicken Bok Choy Stir Fry (Low Fat, Low Cal)

Sometimes nothing is better than a delicious stir-fry dish that's both healthy and scrumptious.

 

Yield

4 servings

Prep

15 min

Cook

30 min

Ready

45 min
Trans-fat Free, Good source of fiber

Ingredients

Amount Measure Ingredient Features
1 ¼ cup rice
long-grain
Camera
¾ cups chicken broth
Camera
1 ½ tablespoon cornstarch
Camera
3 teaspoons rice vinegar
or more if desired
Camera
2 tablespoons soy sauce, tamari
Camera
1 tablespoon honey
Camera
1 teaspoon ginger
ground
Camera
4 each chicken breasts
skinless
Camera
2 teaspoons peanut oil
or salad oil
Camera
1 ¼ cup sweet red bell peppers
one inch squares
Camera
1 pound bok choy
chopped 2 inch pieces
Camera

Ingredients

Amount Measure Ingredient Features
296 ml rice
long-grain
Camera
177 ml chicken broth
Camera
23 ml cornstarch
Camera
15 ml rice vinegar
or more if desired
Camera
3E+1 ml soy sauce, tamari
Camera
15 ml honey
Camera
5 ml ginger
ground
Camera
4 each chicken breasts
skinless
Camera
1E+1 ml peanut oil
or salad oil
Camera
296 ml sweet red bell peppers
one inch squares
Camera
453.6 g bok choy
chopped 2 inch pieces
Camera

Directions

Place rice and 2½ cups water in a 2 to 3 quart pan; bring to boil over high heat. Reduce heat and simmer, covered, until liquid is absorbed, about 20 minutes.

Meanwhile, stir broth, cornstarch, lemon juice, soy sauce, honey, and ginger until smooth; set aside.

Cut chicken crosswise into ½ inch wide strips. Place wok or stir fry pan over high heat. When hot, add oil, then chicken. Stir often until chicken is no longer pink in center, 2 to 3 minutes. Lift out and cover to keep warm. To wok, add bell pepper, bok choy, and 2 tablespoons water. Cover tightly and cook until bell pepper is barely tender-crisp to bite, 1½ to 2 minutes; lift out and set aside.

Stir broth mix, then pour into wok and stir, bubbling, about 1 minute. Gently mix in chicken and vegetables. Spoon rice into center of a platter and arrange chicken mix alongside, placing bok choy around rim of platter. Add additional soy sauce to taste.



* not incl. in nutrient facts Arrow up button

Comments


 

 

Nutrition Facts

Serving Size 371g (13.1 oz)
Amount per Serving
Calories 44713% from fat
 % Daily Value *
Total Fat 7g 10%
Saturated Fat 2g 8%
Trans Fat 0g
Cholesterol 74mg 25%
Sodium 658mg 27%
Total Carbohydrate 20g 20%
Dietary Fiber 3g 12%
Sugars g
Protein 69g
Vitamin A 131% Vitamin C 184%
Calcium 16% Iron 15%
* based on a 2,000 calorie diet How is this calculated?
 

The Healthy Recipe

Health and nutrition news that’s easy to digest…
Grilled Low-fat chicken breast with mash and green beans

Chickens are better bred and better fed, recent study shows

A recent study conducted about chicken meat in Australia revealed some astonishing results.

Home-made chicken fingers, lower fat and sodium than take-out

Take out chicken, too much of a good thing?

Recent report shows you may want to stop eating take-out chicken and replace it with your own home-cooked chicken recipes.

Grilled Low-fat skinless chicken breast with grilled vegetables

Low-Fat Chicken Recipes Benefit Health and Speed Weight Loss

According to the United States Department of Agriculture, a century-long record of meat consumption reveals that within the past decade, chicken and beef are now available to consumers in almost equal quantity.

Chicken Udon Noodle Soup

Is it the Chicken or the Soup?

Recent study of home-made chicken soup investigates this winter cold home remedy.  Enjoying a steaming bowl of chicken soup can make a medical difference in the severity of the common cold!

Grilled Low-fat chicken breast with mash and green beans

Don’t get cheated: Water-chilled chicken breasts, the added salt and water are free!

During water-chilling, the traditional method for preparing chicken for market, multiple chickens are soaked in water and injected with a salted water solution to increase its weight.

Brown Chicken Egg and Egg Shell

Invasion of the Backyard Chicken

As Americans begin to focus more and more on making sustainable food choices and the impact that they are having on the environment, some are choosing to keep chickens in their own backyards…even in the city!

More breaking news

 

Email this recipe