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 %|
You need more than a wok and oil to cook proper Chinese cuisine. Read these articles and learn which ingredients you'll need to prepare authentic Chinese cuisine.
Learn how to properly prepare Italian cuisine by following our easy-to-understand recipes that walk you step-by-step through the process.