Stir-Fry Your Way

Stir-Fry Your Way Recipe
Photo: Mark Ferri; Styling: Andrea Steinberg

Recipe Time

Prep: 40 Minutes

Nutritional Information

Calories 427
Fat 14 g
Satfat 1 g
Protein 29 g
Carbohydrate 46 g
Fiber 5 g
Cholesterol 65 mg
Sodium 193 mg

Ingredients

1/2 cup low-sodium chicken broth
2 tablespoons cider vinegar
1/2 tablespoon light soy sauce
2 tablespoons brown sugar
3 tablespoons canola oil
1 pound boneless, skinless chicken breast, cut into bite-size pieces
4 cups of your favorite vegetables (broccoli cut into bite-size pieces, shredded carrots, thinly sliced red bell peppers, chopped onion or thin green beans)
1 tablespoon minced garlic
1 8-oz. can pineapple chunks, canned in juice, drained, optional
2 teaspoons cornstarch mixed with 2 Tbsp. cold water
2 cups cooked brown rice or whole-grain noodles

Preparation

1. Preheat a wok or large skillet on low. In a bowl, combine chicken broth, vinegar, soy sauce and brown sugar. Turn heat up to high. Pour in 1 Tbsp. canola oil and, once hot, add half of chicken and sauté until cooked through, about 5 minutes. Remove to a plate. Repeat with 1/2 Tbsp. oil and remaining chicken.

2. Add vegetables and 1 1/2 Tbsp. oil to wok; sauté until tender, about 3 minutes. Add garlic; sauté 1 minute.

3. Return chicken to wok; add pineapple, if desired. Pour in chicken broth mixture and stir well. Add cornstarch and stir until sauce thickens and becomes shiny. Serve over brown rice or whole-grain noodles.

Note:

April 2011
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