YIELD Makes 4 servings
Start on your way toward eating five servings of fruits and vegetables a day with this delicious stir-fry, flavored with traditional Chinese spices and a touch of sesame oil. The combination of broccoli and red peppers contributes over 100% of the daily requirement of vitamin C.
|1||tablespoon dark sesame oil|
|1||pound chicken tenders, cut into 1-inch pieces|
|2||cups broccoli florets|
|1||small red bell pepper, sliced|
|1/2||cup onion slices (about 1 small)|
|1/2||cup snow peas|
|1||can (8 ounces) sliced water chestnuts, drained|
|2||cloves garlic, minced|
|1||teaspoon Chinese 5-spice powder|
|1||cup fat-free reduced-sodium chicken broth|
|2||tablespoons cold water|
|2||cups hot cooked white rice|
- Heat sesame oil in wok or large nonstick skillet over medium heat until hot. Add chicken; stir-fry about 8 minutes or until chicken is no longer pink in center. Remove chicken from wok.
- Add broccoli, bell pepper, onion, snow peas, water chestnuts and garlic to wok; stir-fry 5 to 8 minutes or until vegetables are crisp-tender. Sprinkle with five-spice powder; cook and stir 1 minute.
- Return chicken to wok. Add chicken broth; heat to a boil. Combine cornstarch and water in small bowl; stir into broth mixture. Boil 1 to 2 minutes, stirring constantly. Serve over rice.
|Serving Size:||2 cups chicken mixture with 1/2 cup cooked rice|
|Saturated Fat||1 g|
|Total Fat||5 g|
|Calories from Fat||19 %|
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Island cuisine is a mixture of recipes from all the major island regions, including Hawaii, Cuba, the Caribbean and Jamaica.