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Sesame-Orange Shrimp and Chicken Stir-Fry

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

 

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

Nutrition 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

How to Make It

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

    Peeling, Deveining, and Butterflying Shrimp
  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.