Sesame-Orange Shrimp and Chicken Stir-Fry

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 Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 340
  • Fat: 7.3g
  • Saturated fat: 1.3g
  • Monounsaturated fat: 4.1g
  • Polyunsaturated fat: 1.3g
  • Protein: 28.6g
  • Carbohydrate: 38.6g
  • Fiber: 2.7g
  • Cholesterol: 142mg
  • Iron: 4.1mg
  • Sodium: 864mg
  • Calcium: 77mg

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. 1. To prepare sauce, combine the first 11 ingredients in a large bowl, stirring with a whisk. Set aside.
  2. 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.
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