Post by Loupy on Jan 7, 2014 22:51:46 GMT -7
Orange Chicken Stir-Fry with Crispy Garlic Dressing
By Lisa Howard @ www.cleaneatingmag.com/
The humble chickpea steals the show in this stellar chicken stir-fry. Give your 'peas a crispy, spicy coating in your skillet then sprinkle them
liberally over your finished dish for a fiery contrast to this fresh meal.
Serves: 4
Hands-on time: 45 minutes
Total time: 45 minutes
INGREDIENTS:
2/3 cup brown rice
1 tbsp olive oil, divided
7 1/2 oz BPA-free canned chickpeas, drained, rinsed and dried
1/4 tsp sea salt
Pinch ground cayenne pepper
1 bunch broccoli, trimmed
4 cloves garlic, thinly sliced
1 tbsp rice wine or apple cider vinegar
16 oz boneless, skinless chicken breasts, cut into 1-inch cubes
1 zucchini, thinly sliced lengthwise
1 tbsp reduced-sodium soy sauce or tamari
1 tsp ground ginger
1 orange, peeled, segmented and cut into 1/2-inch cubes
2 green onions, sliced
INSTRUCTIONS:
Cook rice according to package directions.
In a large skillet, heat 1 tsp oil on medium.
Add chickpeas and cook, shaking pan occasionally, until golden, about 15 minutes.
Season with salt and cayenne.
Transfer to a bowl and cover to keep warm.
Meanwhile, in a steamer basket set over a pot of gently simmering water, cook broccoli until tender-crisp, 3 to 5 minutes.
Meanwhile, prepare dressing:
In a small saucepan, heat 1 tsp oil on medium.
Add garlic and sauté, stirring occasionally, until fragrant, crisp and golden, 3 to 4 minutes.
Transfer to a small bowl and add vinegar.
Set aside.
In a clean skillet, heat remaining 1 tsp oil on medium.
Add chicken and sauté for 5 minutes.
Reduce heat to medium-low and add zucchini, soy sauce and ginger. S
auté until chicken is cooked through and zucchini is tender, 5 to 7 more minutes.
Stir in broccoli, orange, onions and dressing and heat through.
Serve over rice and top with chickpeas.
Nutritional Information
(8 oz chicken mixture, 1/2 cup rice, 1 1/2 oz chickpeas):
Calories: 371
Total Fat: 6 g
Sat. Fat: 1 g
Monounsaturated Fat: 3 g
Polyunsaturated Fat: 1 g
Carbs: 43 g
Fiber: 6 g
Sugars: 5 g
Protein: 37 ,
Sodium: 484 mg
Cholesterol: 66 mg
By Lisa Howard @ www.cleaneatingmag.com/
The humble chickpea steals the show in this stellar chicken stir-fry. Give your 'peas a crispy, spicy coating in your skillet then sprinkle them
liberally over your finished dish for a fiery contrast to this fresh meal.
Serves: 4
Hands-on time: 45 minutes
Total time: 45 minutes
INGREDIENTS:
2/3 cup brown rice
1 tbsp olive oil, divided
7 1/2 oz BPA-free canned chickpeas, drained, rinsed and dried
1/4 tsp sea salt
Pinch ground cayenne pepper
1 bunch broccoli, trimmed
4 cloves garlic, thinly sliced
1 tbsp rice wine or apple cider vinegar
16 oz boneless, skinless chicken breasts, cut into 1-inch cubes
1 zucchini, thinly sliced lengthwise
1 tbsp reduced-sodium soy sauce or tamari
1 tsp ground ginger
1 orange, peeled, segmented and cut into 1/2-inch cubes
2 green onions, sliced
INSTRUCTIONS:
Cook rice according to package directions.
In a large skillet, heat 1 tsp oil on medium.
Add chickpeas and cook, shaking pan occasionally, until golden, about 15 minutes.
Season with salt and cayenne.
Transfer to a bowl and cover to keep warm.
Meanwhile, in a steamer basket set over a pot of gently simmering water, cook broccoli until tender-crisp, 3 to 5 minutes.
Meanwhile, prepare dressing:
In a small saucepan, heat 1 tsp oil on medium.
Add garlic and sauté, stirring occasionally, until fragrant, crisp and golden, 3 to 4 minutes.
Transfer to a small bowl and add vinegar.
Set aside.
In a clean skillet, heat remaining 1 tsp oil on medium.
Add chicken and sauté for 5 minutes.
Reduce heat to medium-low and add zucchini, soy sauce and ginger. S
auté until chicken is cooked through and zucchini is tender, 5 to 7 more minutes.
Stir in broccoli, orange, onions and dressing and heat through.
Serve over rice and top with chickpeas.
Nutritional Information
(8 oz chicken mixture, 1/2 cup rice, 1 1/2 oz chickpeas):
Calories: 371
Total Fat: 6 g
Sat. Fat: 1 g
Monounsaturated Fat: 3 g
Polyunsaturated Fat: 1 g
Carbs: 43 g
Fiber: 6 g
Sugars: 5 g
Protein: 37 ,
Sodium: 484 mg
Cholesterol: 66 mg
