Sesame-Orange Shrimp and Chicken Stir-Fry

recipe
Stir-fries are an easy way to get more fresh vegetables into kids' diets.  This shrimp and chicken stir-fry features nutty-and-sweet flavors from the sesame-orange sauce, while ground red pepper adds a hint of spice.  Serve over hot cooked rice with a side of steamed edamame beans. 

 

 

Yield:

6 servings (serving size: about 1 cup chicken mixture and 1/2 cup rice)

Recipe from

Nutritional Information

Calories 340
Fat 7.3 g
Satfat 1.3 g
Monofat 4.1 g
Polyfat 1.3 g
Protein 28.6 g
Carbohydrate 38.6 g
Fiber 2.7 g
Cholesterol 142 mg
Iron 4.1 mg
Sodium 864 mg
Calcium 77 mg

Ingredients

Sauce:
1 cup water
1/3 cup low-sodium soy sauce
1/4 cup cornstarch
1/4 cup orange juice
1 tablespoon sugar
1/2 teaspoon ground ginger
1/2 teaspoon dark sesame oil
1/4 teaspoon kosher salt
1/4 teaspoon ground red pepper
1/4 teaspoon freshly ground black pepper
1 (14-ounce) can fat-free, less-sodium chicken broth
Stir-fry:
2 tablespoons olive oil, divided
12 ounces skinless, boneless chicken breast, cut into 1-inch pieces
2 cups coarsely chopped broccoli florets
1 cup chopped carrot
1 cup mushrooms, halved
1 cup snow peas, trimmed
1/2 cup chopped onion
2 garlic cloves, chopped
1 1/2 pounds medium shrimp, cooked and peeled
3 cups hot cooked long-grain rice

Preparation

1. To prepare sauce, combine the first 11 ingredients in a large bowl, stirring with a whisk. Set aside.

2. To prepare stir-fry, heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Add chicken to pan, and stir-fry for 4 minutes or until done. Remove chicken from pan, and keep warm. Add the remaining 1 tablespoon olive oil to pan. Add chopped broccoli and the next 5 ingredients (through garlic) to the pan; stir-fry for 4 minutes or until the vegetables are crisp-tender. Return chicken to pan, and stir in shrimp. Add sauce, and bring to a boil. Reduce heat, and simmer for 5 minutes or until the sauce thickens. Serve over rice.

Note:

Rachel Spear, Casper, Wyoming,

June 2009
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