Chinese Chicken Stir-Fry
Recipe Courtesy The American Heart Association
- Serves 6; 1 cup chicken mixture and 1/2 cup rice per serving
- It takes just a few minutes to prepare your own delicious, healthful stir-fry. Our version combines juicy chicken with plenty of veggies.
- 1 1/2 cups uncooked instant brown rice
- 3 tablespoons cornstarch
- 1 1/3 cups fat-free, low-sodium chicken broth
- 3 tablespoons dry sherry or fresh orange juice
- 2 tablespoons soy sauce (lowest sodium available)
- 1 tablespoon plain rice vinegar
- 2 teaspoons chili oil
- 1 tablespoon grated peeled gingerroot
- 3 medium garlic cloves, minced
- 1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 1-inch cubes
- 2 teaspoons toasted sesame oil
- 8 ounces mushrooms, sliced
- 1 cup diced red bell pepper
- 1 8-ounce can water chestnuts, drained
- 3/4 cup sliced green onions
- 1/2 cup pecan halves, dry-roasted
- 1/4 teaspoon crushed red pepper flakes
- Prepare the rice using the package directions, omitting the salt and margarine. Set aside. Cover to keep warm.
- Put the cornstarch in a medium bowl. Add the broth, sherry, soy sauce, and vinegar, whisking to dissolve. Set aside.
- In a large skillet or wok, heat the chili oil over high heat, swirling to coat the bottom. Cook the gingerroot and garlic for 1 minute, stirring constantly. Reduce the heat to medium high. Stir in the chicken. Cook for 4 minutes, or until the chicken is lightly browned, stirring constantly. (The chicken won’t be done at this point.) Transfer to a plate. Wipe the skillet with paper towels.
- In the same skillet, still over medium-high heat, heat the sesame oil, swirling to coat the bottom. Cook the mushrooms, bell pepper, and water chestnuts for 5 to 7 minutes, stirring frequently.
- Whisk the broth mixture. Stir it into the mushroom mixture. Stir in the chicken. Cook for 3 to 4 minutes, or until the chicken is no longer pink in the center.
- Stir the green onions, pecans, and red pepper flakes into the chicken mixture. Cook for 2 minutes, stirring frequently. Serve over the rice.
Nutrition Analysis (per serving)
Total Fat 12.0 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.5 g
Monounsaturated Fat 5.5 g
Cholesterol 48 mg
Sodium 248 mg
Carbohydrates 30 g
Fiber 4 g
Sugars 4 g
Protein 21 g
1 1/2 starch, 1 vegetable, 2 1/2 lean meat, 1/2 fat
This recipe is reprinted with permission from American Heart Association The Go Red For Women Cookbook, Copyright © 2013 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.