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Spring Stir Fry Chicken

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March 19, 2013 | Issue 444

Spring Stir Fry

Spring Stir Fry with Chicken

A stir-fry is a quick and healthy way to cook delicious, plant-based meals. The moderately high heat allows for speedy cooking so vegetables become tender crisp, maintain their fresh flavors and have minimal nutrient loss. A little peanut oil offers healthy fat with a high smoke point so it won't burn and smoke at higher temperatures. Spicy ginger, garlic and onions add flavor and cancer-protective phytochemicals. Serving it over brown rice makes it a complete fiber-rich meal to bridge the seasons.

Makes 4 servings.

Per 1½ cup serving: 276 calories, 7 g total fat (1.5 g saturated fat), 38 g carbohydrate,
16 g protein, 5 g dietary fiber, 349 mg sodium.

  • 1 Tbsp. peanut oil
  • 5 cloves garlic, minced
  • 1 tsp. grated fresh ginger
  • 1/4 tsp. ground ginger
  • 6 spring onions, chopped, including the green stems
  • Salt to taste
  • 1 lb. chicken, boneless and skinless, cut into about 1/2-inch strips
  • 1 large onion, chopped
 
  • 1 cup chopped cabbage
  • 1 medium each, red and green bell peppers, chopped
  • 2 Tbsp. reduced-sodium soy sauce
  • 1 1/2 tsp. sugar, optional
  • 1 Tbsp. cornstarch
  • 1/2 cup water
  • 3 cups of cooked brown rice

Directions

  1. Heat oil over medium-high heat in wok or large skillet. When oil is almost smoking, add garlic, ginger, ground ginger, spring onions and salt to taste. Stir-fry about 2 minutes. Add chicken. Stir fry an additional 3 to 4 minutes.
  2. Add chopped onion and cabbage and cook, stirring occasionally, for about 5 minutes. Add peppers and cook for 2 minutes.
  3. Mix soy sauce, sugar and cornstarch into water; add to wok or skillet. Cook uncovered until sauce thickens. Serve over hot rice.

 

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Grocery list

Peanut oil
Garlic
Fresh ginger
Ground ginger
Spring onions
Salt to taste
Chicken, boneless and skinless
Onion
Cabbage
Red and green bell peppers
Reduced-sodium soy sauce
Sugar, optional
Cornstarch
Water
Cooked brown rice

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Did You Know?

The cost of fresh fruits and vegetables changes with the time of year. When they’re in season, they tend to cost less. Try fresh veggies like asparagus, spring onions and radishes.

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