Chicken, Broccoli, and Red Pepper Stir-Fry
Per ServingChicken, Broccoli, and Red Pepper Stir-Fry |
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|---|---|---|
| Makes: 6 servings | ||
| Serving Size: 1 cup | ||
| Calories | 180 | |
| Fat | 9 | g |
| Saturated Fat | 1.2 | g |
| Trans Fat | 0 | g |
| Carbohydrate | 7 | g |
| Fiber | 2 | g |
| Sugars | 2 | g |
| Cholesterol | 45 | mg |
| Sodium | 405 | mg |
| Potassium | 325 | mg |
| Protein | 19 | g |
| Phosphorus | 165 | mg |
| Choices: Vegetable 1, Lean Meat 2, Fat 1 | ||
- Makes: 6 servings
- Serving Size: 1 cup
- Preparation Time: 15 minutes
- Cooking Time: 10 minutes
Ingredients
| 1 | lb. | boneless, skinless chicken breasts, patted dry and cut into 1/2-inch chunks |
| 2 | Tbsp. | lower-sodium soy sauce, divided |
| 1 | tsp. | cornstarch |
| 3/4 | cup | reduced-sodium, low-fat chicken broth, divided |
| 1 | Tbsp. | oyster sauce |
| 1/2 | tsp. | toasted sesame oil |
| 1/2 | tsp. | chili puree with garlic |
| 1 | Tbsp. | cornstarch |
| Vegetables | ||
| 2 | Tbsp. | canola oil, divided |
| 3 | cloves garlic, minced | |
| 1 | Tbsp. | peeled, grated ginger |
| 2 | cups | broccoli florets, cut into bite-size pieces |
| 1 | med. | red pepper, cut into strips |
| 2 | Tbsp. | toasted coarsely chopped peanuts, almonds, or cashews |
Directions
- In a medium bowl, combine the chicken, 1 Tbsp. of the soy sauce, and the 1 tsp. cornstarch and let stand for 15 minutes.
- For the sauce, combine 1/2 cup of the broth with the remaining soy sauce and the oyster sauce, sesame oil, chili puree, and the 1 Tbsp. cornstarch; set aside.
- Heat 1 Tbsp. of the canola oil in a wok. Add the chicken and stir-fry for 3 minutes. Remove the chicken from the wok and place in a bowl; set aside.
- Heat the remaining oil in the wok. Add the garlic and ginger, and stir-fry for 30 seconds. Add the broccoli and red pepper. Carefully add the remaining chicken broth and cover. Steam for 3 minutes. Add the sauce mixture and cook 1 minute. Add the cooked chicken and toss gently to heat. Top with the nuts and serve.
