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Photo: Mark Ferri; Styling: Andrea Steinberg Photo by: Photo: Mark Ferri; Styling: Andrea Steinberg

Stir-Fry Your Way

All You APRIL 2011

  • Yield: Serves 4
  • Prep time:40 Minutes
  • Cost Per Serving:$2.97

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.

Nutritional Information

Amount per serving
  • Calories: 427
  • Fat: 14g
  • Saturated fat: 1g
  • Protein: 29g
  • Carbohydrate: 46g
  • Fiber: 5g
  • Cholesterol: 65mg
  • Sodium: 193mg
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