This mouthwatering dish combines succulent chicken pieces with a colorful medley of crisp vegetables, all expertly seasoned and stir-fried to perfection. But it’s not just about the taste; this stir-fry is a heart-healthy meal due to its emphasis on lean protein from chicken breast, abundance of colorful vegetables rich in antioxidants and fiber, and the use of heart-healthy cooking methods. This combination helps to promote cardiovascular health by reducing cholesterol levels and supporting overall heart function.
Chinese Chicken Stir-Fry is loaded with lean protein from the chicken, helping support muscle growth and repair. Additionally, the abundance of vegetables provides a wealth of vitamins, minerals, and antioxidants, promoting overall health and immunity. The minimal use of oil in the cooking process ensures a lighter option without compromising on taste. With its balanced blend of nutrients and flavors, this Chinese Chicken Stir-Fry offers a delicious way to fuel your body while tantalizing your taste buds.
Ingredients:
1 1/2 cups uncooked instant brown rice
3 tablespoons cornstarch
1 1/3 cups fat-free, low-sodium chicken broth
3 tablespoons dry sherry or 3 tablespoons fresh orange juice
2 tablespoons soy sauce (lowest sodium available)
1 tablespoon plain rice vinegar
2 teaspoons chili oil
1 tablespoon grated peeled ginger root
3 medium garlic cloves, minced
1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 1-inch cubes
2 teaspoons toasted sesame oil
8 ounces sliced mushrooms
1 cup diced red bell pepper
1 8-ounce can sliced water chestnuts, drained
3/4 cup sliced green onions
1/2 cup pecan halves, dry-roasted
1/4 teaspoon crushed red pepper flakes
Instructions:
Prepare the rice using the package directions, omitting the salt and margarine. Cover to keep warm. Set aside.
Put the cornstarch in a medium bowl. Add the broth, sherry, soy sauce, and vinegar, whisking to dissolve. Set aside.
In a large skillet or wok, heat the chili oil over high heat, swirling to coat the bottom. Cook the ginger root and garlic for 1 minute, stirring constantly. Reduce the heat to medium high. Stir in the chicken. Cook for 4 minutes, or until the chicken is lightly browned, stirring constantly. (The chicken won’t be done at this point.) Transfer to a plate. Wipe the skillet with paper towels.
In the same skillet, still over medium-high heat, heat the sesame oil, swirling to coat the bottom. Cook the mushrooms, bell pepper, and water chestnuts for 5 to 7 minutes, stirring frequently.
Whisk the broth mixture. Stir it into the mushroom mixture. Stir in the chicken. Cook for 3 to 4 minutes, or until the chicken is no longer pink in the center.
Stir the green onions, pecans, and red pepper flakes into the chicken mixture. Cook for 2 minutes, stirring frequently. Serve over the rice.
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