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Spelt: Crunchy Chicken Stir-Fry

Spelt: Crunchy Chicken Stir-Fry

Try this new twist on chicken stir-fry. Adding spelt gives this dish a nice crunch!

Health JUNE 2005

  • Yield: 4 servings (serving size: 1 1/2 cups)
  • Cook time:1 Hour, 7 Minutes
  • Prep time:20 Minutes

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

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 313
  • Fat: 11g
  • Saturated fat: 2g
  • Monounsaturated fat: 4g
  • Polyunsaturated fat: 4g
  • Protein: 22g
  • Carbohydrate: 37g
  • Fiber: 6g
  • Cholesterol: 45mg
  • Iron: 2mg
  • Sodium: 458mg
  • Calcium: 41mg
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Spelt: Crunchy Chicken Stir-Fry recipe

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