Chicken & Vegetable Stir-Fry
TOTAL TIME: Prep: 20 min. Cook: 15 min.
YIELD: 5 servings.
You can't beat a stir-fry when you want a light entree that's filling and loaded with flavor. Pepper flakes give this classic combination a welcome zip. —Samuel Onizuk, Elkton, MD
Ingredients
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4 teaspoons cornstarch
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1 cup reduced-sodium chicken broth
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2 tablespoons reduced-sodium soy sauce
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1 pound boneless skinless chicken breasts, cut into 1/4-inch strips
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2 tablespoons olive oil, divided
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1-1/2 cups fresh cauliflowerets
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1-1/2 cups fresh broccoli florets
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2 medium carrots, sliced
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1 small sweet red pepper, julienned
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1 small onion, halved and sliced
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1 garlic clove, minced
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1/2 teaspoon salt
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1/2 teaspoon pepper
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1/4 to 1/2 teaspoon crushed red pepper flakes
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2-1/2 cups hot cooked rice
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Minced fresh cilantro
Directions
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1.
Combine the cornstarch, broth and soy sauce until smooth; set aside.
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2.
In a large nonstick skillet or wok, stir-fry chicken in 1 tablespoon oil until no longer pink. Remove and keep warm.
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3.
Stir-fry the cauliflower, broccoli, carrots, red pepper and onion in remaining oil until crisp-tender. Add the garlic, salt, pepper and pepper flakes; cook 1 minute longer.
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4.
Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add chicken; heat through. Serve with rice. Sprinkle each serving with cilantro.
Nutrition Facts
1 each: 297 calories, 8g fat (1g saturated fat), 50mg cholesterol, 670mg sodium, 32g carbohydrate (4g sugars, 3g fiber), 23g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable, 1 fat.
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