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.
PREP TIME :
- 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
- 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.
- Add chopped onion and cabbage and cook, stirring occasionally, for about 5 minutes. Add peppers and cook for 2 minutes.
- Mix soy sauce, sugar and cornstarch into water; add to wok or skillet. Cook uncovered until sauce thickens. Serve over hot rice.
Nutrition (per 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.