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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!

25 minutes
Serves: 8

 

Ingredients

    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)
    1¾ cups chicken broth
    1/2 cup water
    1 Tbsp vegetable oil
    1 lb skinless, boneless chicken breasts, diced
    1 Tbsp vegetable oil

    Mixed vegetables:

    1½ cups fresh carrots, peeled, diced
    1/3 cup onions, diced
    2½ cups fresh broccoli florets, or 2 cups frozen mixed oriental vegetables
     

Directions

Sauce:
1.
Dissolve cornstarch in soy sauce. Add ginger, garlic, pepper, and sesame oil (optional) to cornstarch mixture and whisk to blend.

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

3. 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:
4.
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:
5.
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:
6.
Add cooked chicken and reserved sauce to vegetables and toss to thoroughly coat. It's time to eat!
 

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

 

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

 

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