Chicken and Vegetable Stir-fry

Chicken and Vegetable Stir-fryMost kids love eating take-out Chinese from those neat paper cartons.

Here’s a heart-healthy version you can prepare at home that still has that great savory flavor! Take out the chicken to make this vegetarian.

Serves 4

Chicken and Vegetable Stir-fry

Rating: 51

Prep Time: 20 minutes

Cook Time: 20 minutes

Total Time: 40 minutes

Serving Size: 2 cups

Calories per serving: 380 calories

Fat per serving: 10 g fat (1 g saturated)

Chicken and Vegetable Stir-fry

Ingredients

  • 1/2 pound boneless, skinless chicken breasts, cut into 1 inch strips
  • 2 cloves of garlic, minced
  • 1 inch piece of ginger, peeled and minced
  • 1 small jalapeno, seeded and minced (optional)
  • 3 tablespoon low-sodium soy sauce
  • 1/2 cup low-fat, low-sodium chicken or vegetable broth, plus extra for thinning the sauce
  • 3 tablespoon cornstarch
  • 1 tablespoon sesame oil
  • 1 tablespoon canola oil
  • 2 cups broccoli florets, roughly chopped
  • 1 cup baby corn canned or fresh kernels cut from the cob
  • 1/2 cup water chestnuts
  • 1 cup mushrooms, quartered
  • 3 scallions minced
  • 2 cups cooked brown rice

Instructions

  • In a medium bowl, mix the chicken strips, garlic, ginger, and jalapeno and 1 tablespoon of the soy sauce. Set aside.
  • Meanwhile, prepare the sauce. In a small bowl, whisk the remaining soy sauce, chicken broth, corn starch, and sesame oil until smooth.
  • In a large skillet or wok, heat the canola oil over high heat. Carefully add the chicken and its juices, stirring continuously until the chicken is not long pink on the outside about 4 to 5 minutes.
  • Over medium heat, add the broccoli, corn, water chestnuts, mushrooms and sauce. Continue to cook until the sauce thickens and the chicken is no longer pink in the center, about 4 minutes longer. If the sauce becomes too thick, add a little chicken broth or water. Garnish with scallions and serve immediately with rice.

Nutritional Stats Per Serving (2 cups including rice): 380 calories, 20 g protein, 53 g carbohydrates, 10 g fat (1 g saturated), 39 mg cholesterol, 5 g fiber, 446 mg sodium.

Weight Watchers® Points Plus: 10

http://skinnychef.com/recipes/chicken-stir-fry

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