Chicken and Vegetable Stir-fry

Image and Recipe Copyright © 2003-2008 Jennifer Iserloh

Most 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

Ingredients

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

Directions

In a medium bowl, mix the chicken, garlic, ginger, and jalapeno and 1 tablespoon of the soy sauce. Set aside so the flavors can mingle.

Meanwhile, prepare the sauce. In a small bowl, whisk all of the ingredients together and set aside.

In a large pot, steam the broccoli for 3-4 minutes until the florets start to soften but are still crunchy. Rinse under cold water and place in a bowl with the baby corn, water chestnuts, and mushrooms

In a large skillet or wok, heat the oil over high heat. Add the chicken and its juices, stirring continuously until the chicken is not long pink on the outside about 4-5 minutes.

Over medium heat, add the vegetables 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. Garnish with scallions and serve immediately.

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Make It A Meal

Serve with Garlic Broccoli.