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Photo by: Leigh Beisch

Summer Chicken Stir-Fry

Prep: 15 minutes; Cook: 6 minutes

Health JUNE 2005

Yield: 4 servings (serving size: 1 cup)

Ingredients

3 tablespoons reduced-fat vinaigrette or Italian salad dressing
3 tablespoons low-sodium soy sauce
1/4 teaspoon hot pepper flakes
1 pound skinless, boneless chicken breasts, cut into short, thin strips
2 teaspoons dark sesame oil

2 cups (6 ounces) snow pea pods, cut diagonally in half
1 red or yellow bell pepper, cut into short, thin strips (about 1 cup)
4 (1-inch) diagonally cut green onions (about 1/2 cup)
2 tablespoons minced fresh cilantro

Preparation

1. Combine dressing, soy sauce, and pepper flakes in a medium bowl; add chicken, tossing to coat.

2. Heat oil in a large nonstick skillet over medium-high heat. Add snow peas and bell pepper; stir-fry 2 minutes. Add chicken mixture; stir-fry 3 minutes. Add onions; stir-fry 1 minute or until chicken is thoroughly heated and vegetables are crisp-tender. Top with cilantro.

Nutritional Information

Amount per serving

Calories: 187
Fat: 7g
Saturated fat: 1g
Monounsaturated fat: 2g
Polyunsaturated fat: 2g
Protein: 25g
Carbohydrate: 7g
Fiber: 2g
Cholesterol: 63mg
Iron: 2mg
Sodium: 365mg
Calcium: 39mg

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Summer Chicken Stir-Fry recipe