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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



    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


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.
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.

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.

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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