Chicken and Chili Stir-Fry

The heat of chilies is concentrated in the seeds. By removing these, plus the white or light green veins to which they adhere, you eliminate most of the chili's fiery nature. To reduce the heat of this dish even more, replace some or all the chili peppers with bell peppers.


Makes 4 servings


1/2 cup orange juice
4-1/2 teaspoons oyster sauce
1 tablespoon minced fresh ginger
1 teaspoon cornstarch
Nonstick cooking spray
12 ounces boneless skinless chicken breasts, thinly sliced
4 ounces (about 6) jalapeño peppers,* stemmed, seeded and thinly sliced (1/2 cup)
4 ounces (about 3) poblano chili peppers, stemmed, seeded and thinly sliced (3/4 cup)
8 cloves garlic, thinly sliced (2 tablespoons)
1 teaspoon olive oil
1/4 cup slivered fresh basil or mint leaves
3 cups hot cooked white rice

*Jalapeño and other peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.


  1. Blend orange juice, oyster sauce and ginger into cornstarch in small bowl; set aside.
  2. Spray large nonstick skillet with cooking spray; heat over medium-high heat. Add half the chicken; stir-fry 4 minutes or until chicken is no longer pink in center. Remove; set aside. Repeat with remaining chicken.
  3. Add chili peppers, garlic and oil to same skillet; reduce heat to medium. Cook, partially covered, 8 minutes, stirring often, or until peppers are tender. (If skillet becomes dry and peppers stick, add 1 to 2 tablespoons water.) Return chicken to skillet. Add orange juice mixture. Cook and stir until sauce boils and thickens slightly. Remove from heat; stir in basil. Serve over rice.


To add a subtle smoky flavor, roast jalapeño and poblano chilies. When peppers are cool enough to handle, peel skin and chop.

Nutritional Information

Calories 391
Calories from Fat 9 %
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 54 mg
Carbohydrate 60 g
Fiber 3 g
Protein 25 g
Sodium 593 mg

Dietary Exchange

Starch 3-1/2
Vegetable 1-1/2
Meat 2

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