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Photo: Randy Mayor; Stylist: Cindy Barr

Chicken and Vegetable Stir-Fry

Vary the veggies to your family's tastes—sliced carrots or snow peas would be good substitutions.

Cooking Light JULY 2013

  • Yield: Serves 4 (serving size: 1 cup stir-fry and 1/2 cup rice)

Ingredients

  • 1 (3 1/2-ounce) bag boil-in-bag long-grain rice
  • 2 teaspoons dark sesame oil
  • 12 ounces skinless, boneless chicken breast, cut into 1/4-inch-thick strips
  • 3 cups thinly sliced napa (Chinese) cabbage
  • 1 cup sugar snap peas, trimmed and halved diagonally
  • 1 large red bell pepper, thinly sliced
  • 3 tablespoons lower-sodium soy sauce
  • 2 tablespoons hoisin sauce
  • 1 teaspoon cornstarch
  • 1 teaspoon rice vinegar
  • 2 green onions, cut diagonally into 1/2-inch pieces

Preparation

1. Prepare rice according to package directions, omitting salt and fat.

2. Heat a large skillet over medium-high heat. Add oil; swirl to coat. Add chicken; cook 2 minutes on each side or until done. Add cabbage, peas, and bell pepper. Cook 2 minutes or until crisp-tender, stirring occasionally. Combine soy sauce and next 3 ingredients in a small bowl; stir with a whisk. Add soy sauce mixture to pan; cook 1 minute, stirring gently to coat. Serve with rice. Sprinkle with onions.

Nutritional Information

Amount per serving
  • Calories: 299
  • Fat: 5.2g
  • Saturated fat: 0.9g
  • Monounsaturated fat: 1.7g
  • Polyunsaturated fat: 1.5g
  • Protein: 22.8g
  • Carbohydrate: 39g
  • Fiber: 3.4g
  • Cholesterol: 55mg
  • Iron: 2.9mg
  • Sodium: 641mg
  • Calcium: 48mg
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Chicken and Vegetable Stir-Fry Recipe

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