Post by Loupy on Jun 1, 2014 14:02:46 GMT -7
Chicken and Chili Stir-Fry
From: www.fitnessmagazine.com/
Makes: 4 to 6 servings
Prep time: 10 minutes
Cook time: 10 minutes
Ingredients
1 pound boneless, skinless chicken breasts, rinsed and patted dry
1/2 teaspoon salt
1/2 teaspoon black pepper
3/4 cup reduced-sodium chicken broth
1 1/2 tablespoons low-sodium soy sauce
1 1/2 teaspoons cornstarch
1 teaspoon honey
1 1/2 tablespoons canola oil
1 1/2 teaspoons sesame oil
1 small bunch scallions, chopped, whites and greens separated
3 garlic cloves, finely chopped
1 tablespoon peeled, grated fresh ginger
1/8 teaspoon red pepper flakes
2 cups bean sprouts
1/2 cup unsalted roasted peanuts
Steamed brown rice (optional)
Directions
1. Cut the chicken into 3/4-inch chunks; season with the salt and pepper.
In a small bowl, whisk together the chicken broth, soy sauce, cornstarch, and honey.
2. In a large skillet over medium-high heat, add the canola and sesame oils.
When the oil is hot, stir-fry the chicken until just cooked through, 4 to 5 minutes.
Transfer to a plate.
3. Add the scallion whites, garlic, ginger, and red pepper to the pan; cook 30 seconds.
Add the bean sprouts; stir-fry 1 minute more.
4. Stir the broth mixture into the skillet and reduce the heat to simmer.
Scrape the browned bits from the bottom of the pan and cook until the sauce is slightly thickened, 1 to 2 minutes.
Stir in the peanuts, chicken, and scallion greens; cook 1 to 2 minutes more.
Serve over brown rice if desired.
Nutrition facts:
333 calories,
34g protein,
11g carbohydrate,
18g fat
2.3g saturatedn fat
2g fiber
From: www.fitnessmagazine.com/
Makes: 4 to 6 servings
Prep time: 10 minutes
Cook time: 10 minutes
Ingredients
1 pound boneless, skinless chicken breasts, rinsed and patted dry
1/2 teaspoon salt
1/2 teaspoon black pepper
3/4 cup reduced-sodium chicken broth
1 1/2 tablespoons low-sodium soy sauce
1 1/2 teaspoons cornstarch
1 teaspoon honey
1 1/2 tablespoons canola oil
1 1/2 teaspoons sesame oil
1 small bunch scallions, chopped, whites and greens separated
3 garlic cloves, finely chopped
1 tablespoon peeled, grated fresh ginger
1/8 teaspoon red pepper flakes
2 cups bean sprouts
1/2 cup unsalted roasted peanuts
Steamed brown rice (optional)
Directions
1. Cut the chicken into 3/4-inch chunks; season with the salt and pepper.
In a small bowl, whisk together the chicken broth, soy sauce, cornstarch, and honey.
2. In a large skillet over medium-high heat, add the canola and sesame oils.
When the oil is hot, stir-fry the chicken until just cooked through, 4 to 5 minutes.
Transfer to a plate.
3. Add the scallion whites, garlic, ginger, and red pepper to the pan; cook 30 seconds.
Add the bean sprouts; stir-fry 1 minute more.
4. Stir the broth mixture into the skillet and reduce the heat to simmer.
Scrape the browned bits from the bottom of the pan and cook until the sauce is slightly thickened, 1 to 2 minutes.
Stir in the peanuts, chicken, and scallion greens; cook 1 to 2 minutes more.
Serve over brown rice if desired.
Nutrition facts:
333 calories,
34g protein,
11g carbohydrate,
18g fat
2.3g saturatedn fat
2g fiber
