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Spelt: Crunchy Chicken Stir-Fry

Prep time 20 mins
Cook time 1 hr, 7 mins
Yield 4 servings (serving size: 1 1/2 cups)
Try this new twist on chicken stir-fry. Adding spelt gives this dish a nice crunch!

Ingredients

  • 1 cup uncooked spelt
  • 1 1/2 tablespoons vegetable oil
  • 1/4 cup minced fresh onion
  • 2 garlic cloves, minced
  • 1/2 cup thinly sliced carrot
  • 1/2 cup red bell pepper, cut into 1/2-inch strips
  • 1 pound skinless, boneless chicken breasts, cut into pieces
  • 2 teaspoons sesame oil
  • 1/2 teaspoon freshly ground black pepper
  • 3 tablespoons low-sodium soy sauce
  • 1/2 cup (1-inch) sliced green onions

Nutrition Information

  • calories 313
  • fat 11 g
  • satfat 2 g
  • monofat 4 g
  • polyfat 4 g
  • protein 22 g
  • carbohydrate 37 g
  • fiber 6 g
  • cholesterol 45 mg
  • iron 2 mg
  • sodium 458 mg
  • calcium 41 mg

How to Make It

  1. Place spelt in a medium saucepan; cover with water to 2 inches above grain. Bring to a boil, reduce heat, and cook, uncovered, 1 hour or until tender. Drain and set aside.

  2. Heat oil in a large sauté pan over medium-high heat. Add onion and garlic; cook 30 seconds. Add carrot, red pepper, and chicken; cook 5 minutes. Stir in spelt, sesame oil, and pepper; cook 2 minutes, stirring constantly. Remove from heat; stir in soy sauce and green onions.