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Gingered Chicken Stir-Fry

Prep time 5 mins
Cook time 10 mins
Yield 4 servings.

Ingredients

  • 1 regular-size bag boil-in-bag rice, uncooked or 2 cups hot cooked rice (cooked without salt or fat)
  • 1/3 cup stir-fry sauce
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon garlic powder
  • Vegetable cooking spray
  • 2 teaspoons dark sesame oil
  • 1 pound skinned, boned chicken breasts, cut into bite-size pieces
  • 1 (16-ounce) package frozen Oriental-style vegetables

Nutrition Information

  • calories 315
  • caloriesfromfat 11 %
  • fat 4 g
  • satfat 0.7 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 31.3 g
  • carbohydrate 37.4 g
  • fiber 2.5 g
  • cholesterol 66 mg
  • iron 0.0 mg
  • sodium 796 mg
  • calcium 0.0 mg

How to Make It

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

  2. While rice cooks, combine stir-fry sauce, ginger, and garlic powder in a small bowl, stirring well; set aside. Coat a large nonstick skillet with cooking spray; add oil, and place over medium-high heat until hot. Add chicken, and stir-fry 4 minutes or until chicken is done. Remove from skillet; set aside.

  3. Add vegetables to skillet; stir-fry 3 minutes. Stir in chicken and stir-fry sauce mixture. Cook over medium-high heat until thoroughly heated. Serve over rice.

Cook's Notes

Cut the cooking time for rice in half when you use boil-n-bag rice; it cooks in just 10 minutes. One regular-size bag of uncooked rice will give you 2 cups of cooked rice. A larger-size bag yields 3 cups of cooked rice.

Cooking Light Low-Fat, Low-Calorie Quick and Easy Cookbook