Live-Well: Stir-Fry Chicken And Vegetables

Recipe Ingredients

2		Chicken breasts - boneless, skinless
2 tablespoons	30ml	Vegetable oil
1 cup	146g / 5.1oz	Broccoli florets
1/2 cup	55g / 1.9oz	Celery - sliced
1/2 cup	118ml	Sweet red or green pepper
1		Onion - chopped
1		Garlic clove - minced
1 teaspoon	5ml	Gingerroot - minced [optl]
1/2 cup	118ml	Chicken stock
2 tablespoons	30ml	Soy sauce
2 teaspoons	10ml	Cornstarch
1		Salt
1		Pepper

Recipe Instructions

Cut chicken into bite-size strips. In wok or large skillet, heat half of the oil over medium-high heat; stir-fry chicken strips for about 3 minutes or until no longer pink. Transfer to bowl; set aside.

Add remaining oil to wok; stir-fry broccoli, celery, sweet pepper, onion, garlic, and ginger for 1 minute. Pour in chicken stock; cover and steam for about 2 minutes or until vegetables are tender-crisp. Return chicken to wok along with any accumulated juices. Whisk soy sauce with cornstarch; stir into wok. Cook, stirring, for about 1 minute or until sauce is thickened slightly. Stir in salt and pepper. Per Serving: about 315 calories, 30 g protein, 16 g fat, 13 g carbohydrate

Tip: instead of chicken in this stir-fry, you can use extra-firm tofu, boneless turkey, lean pork or beef cut across the grain. Vary the vegetables, too, by adding snow peas, thinly sliced carrots or sliced or whole small mushrooms. If adding bean sprouts, mix them in just before serving.

Source:
Canadian Living magazine [Jan 96] Presented in an article by Carol Ferguson. Recipes from Canadian Living Test Kitchen.

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