Recipe: CHICKEN STIR-FRY

CHICKEN STIR-FRY

A healthful, affordable recipe. Variation: Use cubes of beef, pork or turkey for another stir-fry! Or just add vegetables and tofu (bean curd), for a vegetable stir-fry!

2 Tbsp cornstarch
1/4 cup low-sodium soy sauce
1/8 tsp ground ginger
2 tsp granulated garlic
1/2 tsp white pepper
1 Tbsp sesame oil (optional)
1-3/4 cups chicken broth
1/2 cup water
1 Tbsp vegetable oil
1 lb skinless, boneless chicken breasts, diced
1 Tbsp vegetable oil

Mixed vegetables:
1-1/2 cups fresh carrots, peeled, diced
1/3 cup onions, diced
2-1/2 cups fresh broccoli florets, or 2 cups frozen mixed oriental vegetables

Sauce:
Dissolve cornstarch in soy sauce. Add ginger, garlic, pepper, and sesame oil (optional) to cornstarch mixture and whisk to blend.

In saucepan, bring chicken broth and water to a boil.

Slowly add cornstarch mixture, whisking continuously until combined. Return sauce to a boil. Reduce heat to simmer and continue cooking until sauce is smooth and thick, about 3 to 5 minutes. Remove from heat.

Chicken:
In a medium skillet, heat 1 Tbsp oil over medium-high heat. Add chicken and saute over medium heat for 5 to 10 minutes until no signs of pink remain. Remove chicken from heat, cover and set aside.

Vegetables:
In the same skillet, heat 1 Tbsp of oil over medium-high heat. If using fresh vegetables, saute carrots over medium heat for 4 minutes. Add onions and cook for 1 minute. Add broccoli and cook for 2 more minutes. If using frozen vegetables, add vegetables to oil and cook over medium heat until tender, about 3 minutes.

Combine:
Add cooked chicken and reserved sauce to vegetables and toss to thoroughly coat. It's time to eat!

Servings: 8
Nutrients per serving 3/4 cup
Calories 149; Saturated Fat 1.1 g; Iron 1.0 mg; Protein 16 g; Cholesterol 33 mg; Calcium 30 mg; Carbohydrate 7 g; Vitamin A 665 RE; Sodium 323 mg; Total Fat 6.3 g; Vitamin C 22 mg; Dietary Fiber 2 g

Source: USDA Food & Nutrition Services - Team Nutrition: Food, Family & Fun