Chicken-Vegetable Stir-Fry

Recipe Ingredients

3 tablespoons	45ml	Reduced-sodium soy sauce
3		Garlic cloves - minced
1 tablespoon	15ml	Minced peeled gingerroot
1 1/4 lbs	567g / 20oz	Boneless skinless chicken breasts - cut into 1" pieces
3 tablespoons	45ml	Cornstarch
1 teaspoon	5ml	Oyster sauce or fish sauce - (optional)
4 teaspoons	20ml	Canola oil
4		Carrots - thinly sliced
4 cups	584g / 20oz	Broccoli florets
2		Onions - sliced
1		Sliced water chestnuts - (8 oz) - drained
6 cups	960g / 33oz	Hot cooked brown rice

Recipe Instructions

To prepare the marinade, in a gallon-size sealable plastic bag, combine 2 tablespoons of the soy sauce, the garlic and ginger; add the chicken. Seal the bag, squeezing out the air; turn to coat the chicken. Refrigerate at least 2 hours or overnight, turning the bag occasionally.

In a medium bowl, stir the cornstarch, the remaining 1 tablespoon of the soy sauce and the oyster sauce (if using) with 1/4 cup water. Add 1 3/4 cups more water.

In a large nonstick wok or skillet, heat the oil. Add the carrots, broccoli and onions; stir-fry until tender crisp, 10 to 12 minutes. Transfer to a bowl and keep warm. Add the chicken and marinade to the wok and cook, stirring as needed, until the chicken is cooked through, 8 to 10 minutes.

Return the vegetables to the wok; add the cornstarch mixture and the water chestnuts. Cook, stirring constantly, until the mixture comes to a boil and thickens, 4 to 5 minutes. Serve the rice, topped with the chicken mixture.

This recipe yields 8 servings.

Per Serving: 336 Calories, 5 g Total Fat, 1 g Saturated Fat, 41 mg Cholesterol, 315 mg Sodium, 50 gTotal Carbohydrate, 7 g Dietary Fiber, 24 g Protein, 72 mg Calcium.

Serving Provides: 2 Breads, 1 Fruit/Vegetable, 2 Protein/Milk, 1 Fat.

Points Per Serving: 6.

Source:
Simply the Best: 250 Prizewinning Family Recipes by Weight Watchers

Rating

Average rating:

Unrated, please add a rating

Submit your rating:

• 1
• 2
• 3
• 4
• 5
• 6
• 7
• 8
• 9
• 10

Click a star to rate this recipe.