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Chicken 'N' Vegetable Stir Fry


Chicken 'N' Vegetable Stir Fry recipe













Trans-fat Free


3 tablespoons vegetable oil
1 pound chicken breasts
boneless, cut into thin strips
½ cup broccoli florets
2 ounces snow pea pods
1 medium carrots
thinly sliced, optional
½ medium sweet red bell peppers
cut into thin strips
1 teaspoon cornstarch
½ teaspoon ginger
½ cup water
or chicken broth
2 teaspoons soy sauce, tamari
1 teaspoon white vinegar
1 x rice
hot, cooked


In large skillet, heat oil and cook chicken with vegetables over medium- high heat, stirring constantly 10 minutes or until chicken is golden and vegetables are crisp-tender.

Thoroughly blend cornstarch, ginger, water or chicken broth, soy sauce and vinegar; stir into chicken mixture.

Bring to a boil, then simmer uncovered 10 minutes or until sauce is thickened.

Serve over hot rice and garnish, if desired, with sliced green onion and toasted sesame seeds.

MICROWAVE DIRECTIONS: Omit oil and degrease ginger to ¼ t.

In 2-quart casserole, heat chicken, uncovered, at HIGH (Full Power) 4 minutes or until almost done; remove chicken and drain.

Add vegetables to casserole and heat uncovered 5 minutes at HIGH (Full Power).

Thoroughly blend golden onion soup mix, cornstarch, ginger, water, soy sauce and vinegar; stir into vegetables.

Heat uncovered 5 minutes on HIGH (Full Power) or until sauce is thickened, stirring once.

Return chicken to casserole and heat 1 minute or until heated through.

Let stand covered 5 minutes.

Serve and garnish as above.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 259g (9.1 oz)
Amount per Serving
Calories 45928% of calories from fat
 % Daily Value *
Total Fat 14g 22%
Saturated Fat 3g 13%
Trans Fat 0g
Cholesterol 96mg 32%
Sodium 253mg 11%
Total Carbohydrate 14g 14%
Dietary Fiber 1g 6%
Sugars g
Protein 79g
Vitamin A 67% Vitamin C 50%
Calcium 5% Iron 10%
* based on a 2,000 calorie diet How is this calculated?


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