Chicken and Vegetable Stir-Fry
This basic stir-fry recipe gives you many options. You can choose between the Asian and Italian flavorings (see Italian Stir-Fry on page 147), and you can vary the meat by replacing the chicken with round steak, pork chops or tenderloin, firm-fleshed fish, bay scallops, or tofu. Save even more time by using precut vegetables or frozen mixed vegetables (no need to thaw before cooking). Even if you make only half this recipe, you’ll probably want to make the entire amount of sauce.
Recipe information
Yield
serves 4, 1 heaping cup per serving
Ingredients
Sauce
Preparation
Step 1
In a small bowl, whisk together the sauce ingredients. Set aside.
Step 2
In a wok or large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 3 to 4 minutes, or until no longer pink in the center, stirring occasionally.
Step 3
Add the remaining ingredients. Cook for 3 to 4 minutes, or until the vegetables are tender-crisp, stirring frequently.
Step 4
Push the chicken mixture aside, making a well in the center of the wok. Pour the sauce into the well. Stir the chicken mixture into the sauce. Cook for 1 to 2 minutes, or until the sauce has thickened, stirring occasionally.
Italian Stir-Fry
Step 5
Prepare as directed on page 146 except replace the sauce mixture with 3 tablespoons fat-free, low-sodium chicken broth, 1 teaspoon cornstarch, and 1/2 teaspoon dried oregano, crumbled; replace the canola or corn oil with olive oil; and replace the carrot and corn with 1/2 cup sliced fresh asparagus and 1/2 cup sliced zucchini. Add 1 medium-sliced Italian plum (Roma) tomato when adding the chicken mixture. (serves 4, 1 1/4 cups per serving)
nutrition information
Step 6
(Per Serving)
Step 7
Calories: 179
Step 8
Total Fat: 3.0g
Step 9
Saturated: 0.5g
Step 10
Trans: 0.0g
Step 11
Polyunsaturated: 0.5g
Step 12
Monounsaturated: 1.0g
Step 13
Cholesterol: 66mg
Step 14
Sodium: 208mg
Step 15
Carbohydrates: 8g
Step 16
Fiber: 3g
Step 17
Sugars: 3g
Step 18
Protein: 28g
Step 19
Dietary Exchanges
Step 20
1/2 Carbohydrate
Step 21
3 Very Lean Meat
Italian Stir-Fry
Step 22
(Per Serving)
Step 23
Calories: 164
Step 24
Total Fat: 2.5g
Step 25
Saturated: 0.5g
Step 26
Trans: 0.0g
Step 27
Polyunsaturated: 0.5g
Step 28
Monounsaturated: 1.0g
Step 29
Cholesterol: 66mg
Step 30
Sodium: 90mg
Step 31
Carbohydrates: 6g
Step 32
Fiber: 2g
Step 33
Sugars: 2g
Step 34
Protein: 28g
Step 35
Dietary Exchanges
Step 36
1 Vegetable
Step 37
3 Very Lean Meat
