Chicken & Veggie Stir-Fry
Yield: 4 servings
1 lb boneless, skinless chicken breasts, cut into 1 inch strips
2 cloves of garlic, minced
1 inch piece of ginger, peeled and minced
1 small jalapeno, seeded and minced (optional)
3 Tbsp low-sodium soy sauce
½ cup low-fat, low-sodium chicken or vegetable broth, plus extra for thinning the sauce
3 Tbsp cornstarch
1 Tbsp sesame oil
1 Tbsp canola oil
2 cups broccoli florets, roughly chopped
1 cup baby corn canned or fresh kernels cut from the cob
½ cup water chestnuts
1 cup mushrooms, quartered
3 scallions, minced
2 cups cooked brown rice
In a medium bowl, mix the chicken strips, garlic, ginger, and jalapeno and one tablespoon of the soy sauce. Set aside.
Meanwhile, prepare the sauce. In a small bowl, whisk the remaining soy sauce, chicken broth, corn starch, and sesame oil until smooth.
In a large skillet or wok, heat the canola oil over high heat. Carefully add the chicken and its juices, stirring continuously until the chicken is not long pink on the outside about four to five minutes.
Over medium heat, add the broccoli, corn, water chestnuts, mushrooms and sauce. Continue to cook until the sauce thickens and the chicken is no longer pink in the center, about four minutes longer. If the sauce becomes too thick, add a little chicken broth or water. Garnish with scallions and serve immediately with rice.
Nutrition facts (per serving) serving size 1: ½ cup stir fry, ½ cup rice: calories 448, protein 32 g, carbohydrates 53 g, fat 12 g (saturated fat 1 g), cholesterol 79 mg, fiber 5 g, sodium 509 mg
Recipe courtesy of Jennifer Iserloh, the Skinny Chef.