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Stir Fry with Chicken Recipe

Looking for an easy Stir Fry w/Chicken recipe? Learn how to make Stir Fry w/Chicken using healthy ingredients.


Submitted by jdee55

Makes 4 servings



1/2 cup uncooked rice makes 2 cups cooked. A serving of rice is 1/2 cup cooked rice. (The addition of rice to this dish added, per serving (1/2 cup cooked brown rice), approx 107 calories, .6 mg fat, 2.2 gr protein, and .8 gm of fiber.) >Use Light Soy Sauce vs. regular soy sauce and reduce sodium content by 654g. >Can use Dry Sherry in place of Orange Juice but add approx. 60 cal (15 cal per serving). >Can use four 3 oz chicken breast and reduce (per serving) caleries by 20, fat by 4g, cholesterol by 4mg and add 2 additional gms of proten. But thighs add more flavor.

Recipe Ingredients for Stir Fry w/Chicken


Sauce:
2 tbs cold water
1 1/2 tsp cornstarch
2 tbs soy sauce
1 tbs Orange Juice
2 tsp sugar
1 dash of pepper

Stir Fry:
8 oz Green beans
2 cups cauliflower (chopped)
2 cloves garlic
1 cup carrots (sliced)
1 medium yellow onion (sliced)
1 cup broccoli (chopped)
12 oz Chicken Thighs
1 tbs Olive oil

Rice:
1/2 cup Brown Rice

Recipe Directions for Stir Fry w/Chicken

  1. Combine water and cornstarch. Stir in Light soy sauce, orange juice (or sherry), sugar, and dash of pepper; set aside.

  2. Heat a large skillet over medium-high heat. Add olive oil and swirl to coat bottom. Cook chicken for 3 to 4 minutes or until no longer pink in center, stirring occasionally.

  3. Add veggies and any remaining ingriedients and cook until vegetables are tender-crisp, stirring frequently.

  4. Incorporate sauce mixture into chicken-veggie. If desired, add FENNEL SPICE RUB (zero calories). Cook for 1 to 2 mintues or until sauce has thickened, stirring frequently.

  5. Cook rice according to package directions.

  6. Spoon Chicken-Veggie mixture over rice and serve.

Categories

Main Dish

Nutrition Facts
Serving Size 319.8g
Amount Per Serving
Calories
358
Calories from Fat
95
% Daily Value*
Total Fat
10.6g
16%
Saturated Fat
2.4g
12%
Trans Fat
0.0g
Cholesterol
76mg
25%
Sodium
571mg
24%
Potassium
770mg
22%
Total Carbohydrates
36.0g
12%
Dietary Fiber
5.9g
24%
Sugars
7.4g
Protein
30.2g
Vitamin A 104% Vitamin C 97%
Calcium 8% Iron 16%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in manganese
  • High in niacin
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
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