Sesame Chicken and Vegetable Stir-Fry Photo
Sesame Chicken and Vegetable Stir-Fry

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.

INGREDIENTS

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 teaspoons cornstarch
2 tablespoons cold water
2 cups hot cooked white rice

PREPARATION:

  1. 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.
  2. 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.
  3. 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.
This recipe appears in: Asian
NUTRITIONAL INFORMATION:
Serving Size: 2 cups chicken mixture with 1/2 cup cooked rice
Fiber 4 g
Carbohydrate 38 g
Cholesterol 48 mg
Saturated Fat 1 g
Total Fat 5 g
Calories from Fat 19 %
Calories 304
Protein 28 g
Sodium 396 mg
DIETARY EXCHANGE:
Vegetable 1
Starch 2
Meat 3

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