Don't miss another issue…      Subscribe

Easy Chicken Stir Fry

 
Cbe2f147568bdd09744d 550
105

It's easy, tasty and satisfying. A perfect dinner on a busy week day. No need to order takeout. This homemade version will definitely beat any takeouts, and much better for you.

Yield

4

servings

Prep

25

min

Cook

15

min

Ready

40

min

Trans-fat Free, Low Carb
 

Ingredients

1 bunch broccoli florets
*
1 each sweet red bell peppers
2 large scallions, spring or green onions
3 each chicken breasts
halves
½ cup chicken broth
2 tablespoons soy sauce, tamari
1 tablespoon cornstarch
1 tablespoon oyster sauce
1 tablespoon sherry
dry
1 teaspoon sesame oil
¼ teaspoon thai chili paste
2 tablespoons vegetable oil
2 each garlic cloves
minced
1 tablespoon ginger root
minced
¼ cup cashew nuts
optional
*

Directions

Substitute: ½ red and ½ yellow peppers for the sweet pepper ingredient.

Hot pepper sauce (dash) may be used instead of chili paste.

Divide chicken stock and vegetable oil in halves for seperate uses.

Cut broccoli into florets; peel and cut stalks on diagonal into ¼ inch thick slices. cut pepper(s) into 1-inch squares.

Cut green onions in half lengthwise; cut on diagonal into 2-inch pieces.

Cut chicken into thin strips.

Set aside separately.

Whisk together ¼ cup of the chicken stock, soy sauce, set aside.

Heat wok or deep skillet over high heat.

Add 1 tablespoon vegetable oil; heat for 30 seconds, swirling to coat pan.

Stir-fry half the chicken for 3 to 4 minutes or until no longer pink inside; remove and set aside.

Repeat with remaining chicken, adding some of the remaining oil if necessary.

Add to reserved chicken.

Add remaining oil to wok.

Stir-fry garlic and ginger for 10 seconds or until fragrant.

Add broccoli and pepper(s); stir-fry for 1 minute.

Add onions; stir-fry for 30 seconds.

Pour in remaining stock; cover and steam; stirring once, for 2 minutes or until broccoli is tender crisp.

Stir chicken back into wok; push to side of pan.

Pour soy mixture into centre of wok; cook, stirring, for 1 to 2 minutes or until thickened.

Stir chicken mixture into sauce until coated.

Sprinkle with cashew nuts.

 

* not incl. in nutrient facts

Add review

 

 

Comments

Nutrition Facts

Serving Size 169g (6.0 oz)
Amount per Serving
Calories 22844% of calories from fat
 % Daily Value *
Total Fat 11g 17%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 56mg 19%
Sodium 691mg 29%
Total Carbohydrate 3g 3%
Dietary Fiber 1g 5%
Sugars g
Protein 45g
Vitamin A 21% Vitamin C 70%
Calcium 3% Iron 8%
* 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!

Rachael Ray's New Cooking Channel Show Helps Busy People Get Dinner on the Table

Rachael Ray's New Cooking Channel Show Helps Busy People Get Dinner on the Table

Rachael Ray’s latest show, Rachael Ray’s Week in a Day, puts her time-saving idea of “one day of cooking, five days of eating” into practice.

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

 

Add Photo

Up to 1MB in size, .jpg format

 

Founded in 1996.

© 2019 Sean Wenzel & Infinite Networks Inc. All rights reserved.
171A Rink Street, Suite 148, Peterborough, ON, CA K9J 2J6 +1.888.959.4335

 

Live Feed