Easy Make-at-Home Chinese Chicken
Makes 4 servings
|3||tablespoons frozen orange juice concentrate, thawed|
|2||tablespoons reduced-sodium soy sauce|
|1/4||teaspoon garlic powder|
|Nonstick cooking spray|
|2||carrots, cut crosswise into 1/4-inch slices|
|1||(12-ounce) package frozen broccoli and cauliflower florets, thawed|
|2||teaspoons canola oil|
|3/4||pound boneless skinless chicken breasts, cut into bite-size pieces|
|1-1/3||cups hot cooked rice|
- For sauce, stir together orange juice concentrate, soy sauce, water, cornstarch and garlic powder; set aside.
- Spray nonstick wok or large skillet with cooking spray. Add carrots; stir-fry over high heat 1 minute. Add broccoli and cauliflower; stir-fry 2 to 3 minutes or until vegetables are crisp-tender. Remove vegetables from wok; set aside.
- Add oil to wok. Stir-fry chicken in hot oil 2 to 3 minutes or until cooked through. Push chicken up side of wok. Add sauce; cook and stir until boiling. Return vegetables to wok; cook and stir until heated through. Serve over hot cooked rice.
To cut carrots decoratively, use a citrus stripper or grapefruit spoon to cut 4 or 5 grooves into whole carrots, cutting lengthwise from stem end to tip. Then cut carrots crosswise into slices.
|Serving Size:||1/4 of stir-fry and rice|
|Saturated Fat||<1 g|
|Total Fat||3 g|
|Calories from Fat||14 %|
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