Stir-Fried Walnut Chicken
TOTAL TIME: Prep: 20 min. + marinating Cook: 20 min.
YIELD: 6 servings.
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
Ingredients
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1 teaspoon plus 3 tablespoons cornstarch, divided
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2 teaspoons plus 3 tablespoons reduced-sodium soy sauce, divided
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1 pound boneless skinless chicken breasts, cut into strips
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1-1/2 cups reduced-sodium chicken broth
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1-1/2 teaspoons grated fresh gingerroot
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5 teaspoons canola oil, divided
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1 medium onion, quartered
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1 garlic clove, minced
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1 medium sweet red pepper, julienned
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1/2 cup fresh broccoli florets
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1/2 cup chopped carrot
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1 can (8 ounces) sliced water chestnuts, drained
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3 cups cooked long grain rice
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1/4 cup chopped walnuts, toasted
Directions
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1.
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.
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2.
In another bowl, combine the remaining cornstarch and soy sauce until smooth. Stir in the broth and ginger; set aside.
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3.
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.
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4.
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.
Nutrition Facts
3/4 cup: 318 calories, 9g fat (1g saturated fat), 42mg cholesterol, 572mg sodium, 38g carbohydrate (4g sugars, 3g fiber), 21g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1-1/2 fat, 1 vegetable.
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