|Nutritional Guidelines (per serving)|
|Servings: 4 portions (4 servings)|
|Amount per serving|
|% Daily Value*|
|Total Fat 35g||45%|
|Saturated Fat 22g||110%|
|Total Carbohydrate 79g||29%|
|Dietary Fiber 1g||4%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Using frozen Chinese vegetables makes this Chinese chicken stir fry extremely easy and fast to prepare. That's why it is one of our favorite dishes to prepare on a weeknight or a busy evening. Plus we love that the dish easily stays low in calories with lean skinless, boneless chicken breast and lots of vegetables.
- 1 tsp. dark sesame oil
- 1 garlic clove (finely chopped)
- 1 lb. boneless, skinless chicken breast tenderloins (cut into bite-sized pieces)
- 1 16 oz. package frozen Chinese vegetables
- For the Sauce:
- 3/4 cup water
- 2 tbsp. lower-sodium soy sauce
- 2 tbsp. cornstarch
- 1 tbsp. plus 1 tsp. sugar
- 1/2 tsp. ground ginger
- 1/8 tsp. ground red pepper
Heat the sesame oil in a large wok over medium-high heat. Add the garlic, and cook for 2 minutes, stirring the garlic often so that it does not burn. Add the chicken, and cook for 6 to 7 minutes or until the chicken is no longer pink, also stirring often over the high heat. Remove the chicken and garlic from the wok, and set aside.
While the wok is still hot, add the vegetables to the wok, and cook for 5 to 6 minutes, or until the vegetables are tender-crisp and still bright in color. Meanwhile, mix the remaining ingredients together (water through ground red pepper) in a separate dish, and set the liquid mixture aside.
Return the chicken to the wok, and pour the sauce mixture into the wok as well. Cook an additional 3 to 4 minutes, gently stirring all ingredients together until the sauce is thickened.
When you hear the word "fry," as in stir fry, you probably think that this couldn't possibly be something that is going to lean and low calorie. But the process of stir-frying, originating in the east, actually involves cooking food in a very small amount of oil over very high heat. It can result in perfectly cooked vegetables and foods that are still vibrant in color and perfectly crisp.
So long as you don't use a large amount of oil in the wok when you are stir-frying your food, your dish will likely end up being rather low in fat and calories and will fit nicely into your healthy eating plan. You would not want to use a large amount of oil for stir-frying your dish anyway as that would result in greasy and soggy vegetables that are not quite so appealing.
One other great thing about this chicken stir fry recipes is that you may experiment with different types of vegetables, as the recipe lends itself to being very versatile. Whatever you have on hand that would be good in a stir fry dish, go ahead and toss it in. Just be sure to cook the vegetables just until they are fork tender but still brightly colored.