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Chicken Stir Fry

Chicken Stir Fry

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Submitted by seasmoke918

Nothing is quicker and easier than a Chinese stir-fry, agreed?! This dish took me less than half an hour to make, and it tasted wonderfully delicious. Served it over a bed of rice, and our dinner was served with tons of goodness and yumminess.

YIELD

4 servings

PREP

15 min

COOK

10 min

READY

28 min

Ingredients

4 4
EACH EACH CHICKEN BREASTS
boneless, skinless
2 2
LARGE LARGE CARROTS
sliced in thin wheels
2 2
EACH EACH GREEN BELL PEPPERS
diced
1 1
EACH EACH SWEET RED BELL PEPPERS
diced, optional
2 3E+1
TABLESPOONS ML VEGETABLE OIL
1 ½ 355
CUPS ML CHICKEN BROTH
2 3E+1
TABLESPOONS ML SOY SAUCE, TAMARI
ow sodium
2 3E+1
TABLESPOONS ML CORNSTARCH
2 3E+1
TABLESPOONS ML WATER
hot
Optional items
2 2
CLOVES CLOVES GARLIC
minced
1 15
TABLESPOON ML GINGER
fresh, finely chopped
2 2
EACH EACH CELERY STALKS
sliced
1 1
EACH EACH ONIONS
iced
3 3
½ 118
CUP ML MUSHROOMS
thinly sliced
1 1
SMALL SMALL BROCCOLI FLORETS
divided in small florets* *
½ 0.5
SMALL SMALL CAULIFLOWER FLORETS
divided in small florets *
½ 226.8
POUND G GREEN BEANS
*
½ 226.8
POUND G ASPARAGUS
tips*
2 473
CUPS ML SNOW PEA PODS
strings removed
1 237
CUP ML BOK CHOY
sliced *
1 237
CUP ML MUNG BEAN SPROUTS
add at last minute with toppings
Optional toppings
¼ 59
CUP ML WALNUTS
cashew nuts or peanuts
¼ 59
CUP ML COCONUT
unsweetened, flaked *

Directions

Use optional vegetables when they are in season. *Immerse these vegetables 1 to 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 until 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 to 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 until sauce thickens, about 2 minutes more.

Top with any desired toppings (nuts or coconut).

Serve over hot cooked rice.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 579g (20.4 oz)
Amount per Serving
Calories 433 37% from fat
 % Daily Value *
Total Fat 18g 27%
Saturated Fat 4g 18%
Trans Fat 0g
Cholesterol 76mg 25%
Sodium 701mg 29%
Total Carbohydrate 11g 11%
Dietary Fiber 9g 37%
Sugars g
Protein 77g
Vitamin A 176% Vitamin C 230%
Calcium 14% Iron 30%
* based on a 2,000 calorie diet How is this calculated?
Trans-fat Free, High Fiber
 
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