Stir-Fried Walnut Chicken Recipe

Nutrition Facts

  • One serving:
  • 3/4 cup chicken mixture with 1/2 cup rice
  • Calories:
  • 318
  • Fat:
  • 9 g
  • Saturated Fat:
  • 1 g
  • Cholesterol:
  • 42 mg
  • Sodium:
  • 572 mg
  • Carbohydrate:
  • 38 g
  • Fiber:
  • 3 g
  • Protein:
  • 21 g
  • Diabetic Exchange:
  • 2 very lean meat, 2 vegetable, 1-1/2 starch, 1-1/2 fat.


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Stir-Fried Walnut Chicken

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I prepare this simple stir-fry often because I love tasting the results. The meal-in-one recipe is perfect for busy weeknights. —Sharon Allen of Allentown, Pennsylvania

SERVINGS: 6

CATEGORY: Lower Fat

METHOD: Stir-Fry

TIME: Prep: 20 min. + marinating Cook: 20 min.

Ingredients:

  • 1 teaspoon plus 3 tablespoons cornstarch, divided
  • 2 teaspoons plus 3 tablespoons reduced-sodium soy sauce, divided
  • 1 pound boneless skinless chicken breasts, cut into strips
  • 1-1/2 cups reduced-sodium chicken broth
  • 1-1/2 teaspoons grated fresh gingerroot
  • 5 teaspoons vegetable oil, divided
  • 1 medium onion, quartered
  • 1 garlic clove, minced
  • 1 medium sweet red pepper, julienned
  • 1/2 cup fresh broccoli florets
  • 1/2 cup chopped carrot
  • 1 can (8 ounces) sliced water chestnuts, drained
  • 3 cups cooked long grain rice
  • 1/4 cup chopped walnuts, toasted

Directions:

In a small bowl, combine 1 teaspoon cornstarch and 2 teaspoons soy sauce until smooth. Place the chicken in a large resealable plastic bag; add soy sauce mixture. Seal bag and turn to coat; refrigerate for 30 minutes.
    In another bowl, combine the remaining cornstarch and soy sauce until smooth. Stir in the broth and ginger; set aside.
    In a large nonstick skillet or wok, stir-fry chicken in 2 teaspoons hot oil until no longer pink; remove and keep warm. In the same pan, stir-fry onion and garlic in remaining oil until tender. Add the red pepper, broccoli, carrot and water chestnuts; cook and stir until vegetables are crisp-tender.
    Stir broth mixture and stir into vegetables. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Return chicken to the pan; heat through. Serve with rice. Sprinkle with walnuts. Yield: 6 servings.


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