Wednesday, April 6, 2011

Chicken Vegetable Stir Fry

Serves: 4 (1 heaping cup per serving)

Preparation Time: 10 minutes
Cooking Time: 7-10 minutes

This basic stir-fry recipe gives you many options. You can choose between Asian and Italian flavorings and vary the meat. (See Italian Stir-Fry and Cook's Tip below) Save more time by using precut vegetables or no-salt-added frozen mixed vegetables (no need to thaw). Even if you make only half of this recipe, you'll probably want the entire about of sauce.

2 Tbsp. water
1 Tbsp. bottled low-sodium stir fry sauce
1 tsp. cornstarch

Stir Fry:
1 lb. boneless, skinless chicken breasts, all visible fat removed
1 tsp. acceptable vegetable oil
1 cup broccoli florets, cut into 1 inch pieces
1/2 cup sliced red bell pepper
1/2 cup thinly sliced carrots
1/2 cup no-salt-added canned baby corn, rinsed, drained, and cut into bite-size pieces
2 green onions, sliced (about 1/4 cup)
1 tsp. bottled minced garlic or 2 medium cloves garlic, minced

For sauce, in a small bowl, stir together all ingredients; set aside. Rinse chicken and pat dry with paper towels. Thinly slice chicken. Heat a wok or large skillet over medium-high heat. Add oil and swirl to coat bottom. Cook chicken for 3-4 minutes, or until no longer pink in center, stirring occasionally. Add remaining ingredients and cook for 3-4 minutes, or until vegetables are tender-crisp, stirring frequently. Push chicken mixture aside, making a will in the center of the wok. Add sauce mixture; stir chicken mixture into sauce. Cook for 1-2 minutes, or until sauce has thickened, stirring occasionally.

Italian Stir-Fry:
Prepare as directed above except replace sauce mixture with 3 Tbsp. low-sodium chicken broth, 1 tsp. cornstarch, and 1/2 tsp. dried oregano, crumbed; replace vegetable oil with olive oil; and replace carrots and corn with 1/2 cup fresh sliced asparagus and 1/2 cup sliced zucchini. Add 1 medium sliced Italian plum tomato when adding sauce mixture. Serves 4 (1 1/4 cups per serving). (Calories: 167; Protein: 26 g; Carbohydrates 6 g; Cholesterol 67 mg; Total Fat 4 g; Saturated 1 g; Polyunsaturated 1 g; Monounsaturated 2 g; Fiber 2 g; Sodium 73 mg)

Cooks Tip:
Substitute 1 lb. of any of the following for chicken (remember to remove all visible fat before slicing): boneless round steak, thinly sliced; pork loin chops or pork tenderloin, thinly sliced; shark, halibut, or other firm-flesh fish, cut into 3/4 inch cubes; bay scallops; or 10 ounces reduced-fat firm tofu, cut into 3/4 inch cubes.

Nutrition Facts: (per serving)
Calories: 171
Protein: 26 g
Carbohydrates: 6 g
Cholesterol: 67 mg
Total Fat: 4 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 1 g
Fiber: 2 g
Sodium: 153 mg

Source: American Heart Association - Meals in Minutes Cookbook pg. 160

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