Chicken and Vegetable Stir-Fry - Chicago News and Weather | FOX 32 News

Start 2011 off right with easy, delicious, and better for you meals! Stir-fry dishes are a great way to boost your veggie intake and they cook fast – so it’s simple to pull together after a busy day at work. There is no wrong combination so don’t be afraid to use the veggies and protein in the house – this keeps a standard idea fresh and interesting. Here’s a chicken version to get you started!

Active Time: 30 minutes

Total Time: 30 minutes

Amount: 4 servings

Ingredients:

2 tablespoons Jewel® Olive Oil, divided

2 tablespoons less sodium soy sauce, divided

2 tablespoons chopped garlic, divided

2 tablespoons water, divided

1 tablespoon cornstarch

1 pound Jewel® Boneless, Skinless Chicken Breasts, thinly sliced

1 tablespoon oyster sauce

2 teaspoons minced fresh ginger root

¼ teaspoon red pepper flakes

1 cup cut-up broccoli

1 cup sliced red and/or yellow bell pepper

½ cup sugar snap peas

½ cup sliced carrots

¼ cup sliced green onion

Directions:

In medium bowl, combine 1 tablespoon oil, 1 tablespoon soy sauce, 1 tablespoon garlic, 1 tablespoon water and cornstarch. Toss with chicken; set aside.

In small bowl, combine 1 tablespoon oil, 1 tablespoon soy sauce, 1 tablespoon garlic, 1 tablespoon water, oyster sauce, ginger and red pepper flakes; set aside.

Heat stir-fry pan over high heat; when hot, add chicken. Stir-fry until cooked through; remove to clean bowl.

Add broccoli, peppers, peas, carrots and green onions to pan. Stir-fry until desired doneness, adding a small amount of water to steam vegetables.

Add in chicken and sauce; stir-fry until heated through. Serve with cooked rice, if desired.

Nutritional Information:

Serving Size ¼ of recipe; Calories 220; Total Fat 8g; Saturated Fat 1g; Cholesterol 55mg; Sodium 600mg; Carbohydrates 10g; Fiber 2g; Protein 29g

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