Recipe: A Healthy Stir-Fry Chicken

A Healthy Stir-Fry Chicken

1 1/2 lb chicken breast; skinless, boneless
1 c red bell pepper; sliced
1 c carrots; sliced
1 c celery; sliced
1 c broccoli florets
1 c mushrooms; sliced
1/2 c water chestnuts; sliced
6 cloves garlic
2 tb fresh ginger; chopped
4 scallions; cut into 1-inch pieces
1/2 ts cayenne pepper
1 tb dark sesame oil
2 tb low-sodium soy sauce
2 tb cornstarch
1 tb apricot all-fruit; sugarless
1/2 c chicken stock

CHICKEN STOCK
5 lb chicken backs; necks, wings
2 md carrots; cut into chunks
4 celery stalks; cut into large pieces
1 lg onion; quartered
3 cloves garlic
5 sprigs fresh parsley
1 sprig fresh thyme
2 bay leaves
5 whole black peppercorns; cracked
water

Rinse chicken and place in large stock pot. Add all stock ingredients and fill with cold water. Keep 2 inches of water covering ingredients. Simmer over low heat, uncovered for 3 hours. Skim foam from surface, but do not stir. Strain through 2 layers of rinsed cheesecloth. Discard bones and vegetables. Chill stock and remove small layer of fat. Refrigerate for up to 4 days or freeze.

Stir Fry: Cut chicken breasts into strips. Set aside. Put sesame oil in skillet on high heat. Saute garlic and ginger. Use a wooden spoon, making sure not to let the garlic get too brown. Lower heat to medium and add chicken strips, cooking until all sides are white but still raw inside. Remove chicken and place in a bowl. Return skillet to high heat and add red peppers, carrots, celery, scallions, mushrooms, broccoli, water chestnuts and soy sauce. Stir-fry until vegetables are hot but not limp. Combine cold chicken stock, all-fruit and cornstarch. Place chicken back into skillet and pour in stock mix. Cook until sauce thickens and chicken is cooked.
Serves 6 on a bed of rice or mixed greens.