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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 388.4
  • Total Fat: 6.1 g
  • Cholesterol: 65.7 mg
  • Sodium: 219.5 mg
  • Total Carbs: 50.5 g
  • Dietary Fiber: 7.5 g
  • Protein: 33.1 g

View full nutritional breakdown of Sesame Chicken and Vegetable Stir Fry calories by ingredient
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Sesame Chicken and Vegetable Stir Fry

Submitted by: ORANGECOWCAT
Sesame Chicken and Vegetable Stir Fry

Introduction

Start on your way toward eating five servings of fruits and vegetables a day with this delicious stir-fry, flavored with traditional Chinese spices and a touch of sesame oil. The combination of broccoli and red peppers contributes over 100% of the daily requirement of vitamin C. Start on your way toward eating five servings of fruits and vegetables a day with this delicious stir-fry, flavored with traditional Chinese spices and a touch of sesame oil. The combination of broccoli and red peppers contributes over 100% of the daily requirement of vitamin C.
Number of Servings: 4

Ingredients

    Ingredients:

    *1 tablespoon dark sesame oil
    *1 pound boneless, skinless chicken breasts, cut into bite size pieces
    *2 cups broccoli florets
    *1 medium red bell pepper, sliced
    *1/2 cup onion slices (about 1 small)
    *1 cup snow peas
    *1 can (8 ounces) sliced water chestnuts, drained
    *2 cloves garlic, minced
    *1 teaspoon Chinese 5-spice powder
    *1 cup fat-free reduced-sodium chicken broth
    *3 teaspoons cornstarch
    *2 tablespoons cold water
    *2 cups hot cooked brown rice

    **OPTIONAL**
    We really like vegetables so I always add 1 cup carrots strips. Dietary information is based on the recipe WITHOUT carrots.

    ALSO, if you don't have Chinese 5-spice, don't worry! You can make it without and it's still very good!

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Directions

Recipe make 4 servings equal to 2 cups stir fry mixture and 1/2 cup rice

PREPARATION:

*1. Heat sesame oil in wok or large nonstick mixture. skillet over medium heat until hot. Add chicken; stir-fry about 8 minutes or until chicken is no longer pink in center. Remove chicken from wok.

*2. Add broccoli, bell pepper, onion, snow peas, water chestnuts and garlic to wok; stir-fry 5 to 8 minutes or until vegetables are crisp-tender. Sprinkle with five-spice powder; cook and stir 1 minute.

*3. Return chicken to wok. Add chicken broth; heat to a boil. Combine cornstarch and water in small bowl; stir into broth Boil 1 to 2 minutes, stirring constantly.

*4. Let stand for about 2 minutes prior to serving to allow mixture to thicken slightly. Serve over rice or alone.




Number of Servings: 4

Recipe submitted by SparkPeople user ORANGECOWCAT.






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Member Ratings For This Recipe



  • 16 of 17 people found this review helpful
    Here's a website that gives directions on how to make Chinese 5 spice. http://chinesefood.about.com/cs/sauces/ht/
    fivespicepowder.htm - 1/6/09

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  • Incredible!
    7 of 7 people found this review helpful
    This was such a FANTASTIC dinner. We subbed in some different veggies, but the whole family loved it! This is getting added to our regular menu rotation - 1/10/09

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  • 7 of 7 people found this review helpful
    Just a few words about '5-spice powder' -- an old and revered mix that represented 'harmony' -- a fundemental part of cooking in the early Chinese dynasties. The 5 spices were linked to the 5 tastes, 5 cosmological elements, & 5 bodily organs. (more than you needed to know about this great spice!) - 1/6/09

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  • Incredible!
    6 of 6 people found this review helpful
    This is exactly the stir-fry my mother made when I was growing up! It s was a favorite them and is now too. I add any extra veggies I have on hand, and serve over brown rice. My hubby sprinkles cashews over top too! I always make a bit extra for lunch the next day. Makes great leftovers! - 1/6/09

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  • Very Good
    4 of 4 people found this review helpful
    This was a hit with my family, and we'll definitely make it again. I doubled it, because there are 5 of us to feed - I also added mung bean sprouts and baby corn, but omitted the water chestnuts and onion. I also used 5x the garlic called for because we are garlic lovers! Tasted great. - 6/7/09

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  • Incredible!
    4 of 4 people found this review helpful
    I added more veggies and also added mung bean sprouts. It was very good! My husband thought it was good, but also thought it was quite bland, so he added some sodium free soy sauce to his. I added a bit to mine and have to say it did give it a bit more flavor. - 8/7/08

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  • Very Good
    3 of 3 people found this review helpful
    I will definitely make this again. Very healthy with all of the veggies and chicken breast. Easy to make as well. - 1/12/09

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  • Incredible!
    3 of 3 people found this review helpful
    WOW. This was great. The Chinese 5 spice really adds to the flavor! I added baby corn as well and will definitely be making this one again! - 10/9/08

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  • Incredible!
    2 of 2 people found this review helpful
    Made the recipe this evening and even my son ate the vegetables. Added the carrots along with baby corn and almonds. I agree it needs a little more flavor. Low sodium soy sauce helped and I even tried hot Chinese mustard. Will definetely make it again and again. Overall a home run!!! - 9/6/08

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  • 1 of 1 people found this review helpful
    for extra flavour I added a couple of tbsp medium salsa at the side of my plate ... lots of punch with few calories - 5/18/10

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  • O.K.
    1 of 1 people found this review helpful
    Unfortunately, very bland. - 3/6/10

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  • Good
    1 of 1 people found this review helpful
    My husband and I tried this last night. We liked it but we didnt have any Chinese 5 Spice (I couldnt find it in any store), so there (in my opinion) not that much flavor. I will try making it next time with the spice if I can make it. - 6/28/09

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  • Incredible!
    1 of 1 people found this review helpful
    Great recipe! Instead of the five-spice, we used a teaspoon of Hoisin sauce, added at the same time, and it worked splendidly! This is a great, flavorful way to get in those veggies! Thank you so much! - 6/6/09

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  • Incredible!
    1 of 1 people found this review helpful
    This was wonderful! Thanks for the recipe - 11/14/08

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  • Incredible!
    1 of 1 people found this review helpful
    Excellent way to break in the new wok. Thank you so much! - 10/9/08

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  • Excellent stir fry recipe. Chinese 5 spice is a great seasoning for vegetable dishes! This recipe is high in fiber and protein, and very tasty. - 3/6/14

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  • Even with the garlic, onions, and 5-spice powder, I was disappointed that this didn't have more flavor. I ended up adding potsticker sauce to eat it. - 5/23/13

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  • Great healthy recipe, will def make again. Next time I will add a dash of salt to the vegetables, cut down the five spice by half, take out the water chestnuts, add mushrooms and put soy sauce at the table for extra flavor. Thanks! - 9/29/12

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  • Delicious! We added soy sauce and toasted sesame seeds per serving. This will be a definite favorite for our family. - 4/18/12

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  • I made this the other night. It was good, but waaaaaay too much Chinese 5 spice. If I make it again i would use half of the amount. I used sugar snap stir fry veggies from Walmart. They worked out good. Also added some low sodium soy sauce. - 4/7/12

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  • Good but needs more flavor. I added soy sauce and rice vinegar - 1/7/12

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  • This recipe was easy to easy to follow and the results were great. I had trouble finding Chinese 5 spice. I got a stir fry season packet instead. Worked well. Thanks! - 10/10/11

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  • This is great! I added bamboo shoots and sesame seeds when just about done, it was super yummy. - 9/20/11

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  • Excellent. Added more veggie but, the family loed it - 5/27/11

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  • O.K.
    0 of 1 people found this review helpful
    I made this last night and my husband and I thought it lacked flavor. I didn't have the 5-spice powder so perhaps that is the reason why. We added salt & pepper to make it taste better. If I had soy sauce on hand I would have added a little of that. I might make it again and use soy sauce for flavor - 5/3/11

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  • Excellent! - 1/26/11

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  • If you haven't given this a try, you must. My husband, who is very picky, actually grinned after taking his first bite. He grinned!!! I made it without the 5 spice too. Delish. By his request (this is truly a miracle) he wants it to be a regular on our dinner rotation.

    MIRACLE DISH. - 10/12/10

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  • I was looking for stir fry recipes, mainly to see options for seasoning. When I saw this one was based on chicken broth, I liked how simple that would be. I didn't exactly follow the recipe. I used the veggies I had on hand. The thickened chicken broth was excellent. - 8/14/10

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  • Definitely enjoyed this...made it as is, but might mix up the vegetables a little bit next time to fit our personal preferences. The servings sizes were pretty big and filling! - 7/10/10

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  • great meal - 5/19/10

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  • I love anything with sesame oil! Make it vegan: Use water instead of broth and tofu instead of chicken and it's much better for you! - 5/19/10

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  • I don't have all the ing yet but when I do get it all a will defently make it for my husband & I we both love chicken.
    - 5/18/10

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  • It was a little bland until I added some soy sauce - 5/18/10

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  • I found this to be very bland! - 5/4/10

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  • We love stir fry of all kinds, so this one just adds another good recipe to my arsenal! - 4/9/10

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  • I made this and followed recipe. It was awful.........I could not even eat it........ - 3/1/10

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  • Perfect! I knew what I wanted to make; just needed the recipe. So thanks for the guidance. I doubled, probably tripled the veggies. Added a very little sweet potato and lots of cauliflower. Delicious. Thanks! - 2/6/10

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  • Delicious!! We didn't have the Chinese 5-spice, so it could've used a little something extra. - 1/7/10

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  • I just joined and I'm making this tonight, I'm very excited, this is really easy - 11/2/09

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  • was missing something, it was edible but bland. - 3/26/09

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  • I liked it, as did my husband, but I needed to add salt! - 3/24/09

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  • I get so excited when I find another great recipe. I did not make the rice, but instead served it with thin whole wheat pasta seasoned with the 5 spice, 1tbsp peanut butter, a bit of red pepper flakes and a splash of soy, it was more like thia and I also added red pepper flakes to the veggies. Yum! - 3/21/09

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  • love it . - 3/21/09

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  • very tasty and filling recipe. - 1/10/09

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  • I was able to find 5-spice at my local grocery store. I made this tonight and it was good. I did liven it up with hot mustard. I also toasted 1/8 cup of sesame seeds and added those. - 1/8/09

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  • 0 of 1 people found this review helpful
    I GOT YOUR RECIPE I WILL MAKE THIS WEEKEND FOR THE FOOTBALL GAME THE PANTERS I LOVE SESAME CHICKEN - 1/6/09

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  • 0 of 1 people found this review helpful
    Looks yummy! This is my first recipie from the site and I'm excited to try it later this week! - 1/6/09

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  • 0 of 1 people found this review helpful
    I've been looking for a better stir fry recipe - this looks like it'll fit the bill - thanks! - 1/6/09

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  • I've been searching everywhere for the Oriental 5 spice blend and having no luck in my area....can anyone give me an idea what sort of spices these are so that I can make my own? Made this last night and it was fantastic but used stir fry spice packet (lots of sodium but it was all I could find). - 1/6/09

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  • This deserves five stars because my husband loved it! He said it tastes like 'real' chinese food, took two servings and...said he would bring it to lunch for work tomorrow!!! I do agree it was good, needed to add some soy sauce to the finished product (even with the chinese seasoning). - 8/5/08

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  • The chicken broth really added something. I decided not to add the cornstarch or garlic and used brown jasmine rice. Delicious! - 8/5/08

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  • Lovely! - 7/4/08

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  • Excellent! - 7/3/08

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  • yum! I plan to make it this weekend...cannot wait to try :) - 7/2/08

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  • Wow this sounds lovely! - 7/1/08

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  • Really yummy! Love stir fry but tired of same ole, so this one was different and great. Add chili flakes or real fresh chile and it is even better! - 6/27/08

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  • Sounds Delicious!
    - 6/23/08

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  • I will try this this week, it sounds delicious - 6/23/08

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  • I made this for dinner tonight and my husband and I loved it. It was colorful as well as flavorful. This is a make again meal for us. - 6/18/08

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  • Excellent! Stir fry can get boring but this recipe is awesome! Will definitely make it again...and again! - 6/14/08

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