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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 166.5
  • Total Fat: 6.9 g
  • Cholesterol: 17.1 mg
  • Sodium: 660.1 mg
  • Total Carbs: 14.6 g
  • Dietary Fiber: 4.3 g
  • Protein: 9.9 g

View full nutritional breakdown of Chicken Vegetable Stirfry calories by ingredient
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Chicken Vegetable Stirfry

Submitted by: TONGFENGDEMAO

Introduction

This is lighter tasting than most stir fry dishes I've had in restaurants. With rice, it's a satisfying meal. This is lighter tasting than most stir fry dishes I've had in restaurants. With rice, it's a satisfying meal.
Number of Servings: 8

Ingredients

    1 Chicken Breast, bone and skin removed
    4 tbsp Kikkoman Teriyaki Sauce & Marinade
    0.25 cup slices Ginger Root, sliced (1",
    6 cloves of garlic(more or less, to taste)
    2 tbsp Olive Oil
    4 tsp Mongolian Hot Oil
    .75 cup, Broccoli bite sized flowerettes
    .75 cup Cauliflower bite sized flowerettes
    .5 cup Carrots,strips or slices
    1 cup Snap peas,
    1.25 cup Water chestnuts (1 small can)
    1.25 cup Straw Mushrooms (1 can)
    1 cup Baby Corn (1 can)
    1.5 cup Mung Bean Sprouts, (1 can)
    4 tbsp Szechuan Spicy Stir Fry Sauce

Directions

Freeze chicken breasts for 90-120 minutes (not included in prep time) (If already frozen only partially thaw.)

Slice chicken into thin strips . Place in a bowl and mix in Teriyaki sauce. Put aside to marinate.

Wash & rinse the fresh vegetables. Cut the broccoli and cauliflower into bite sized flowerettes (stems are OK, too). Slice the carrots. Leave the pea pods whole. Place in a microwave bowl and cook on high NO LONGER THAN 3 MINUTES.

Drain all the canned vegetables.

Finely chop the ginger root and garlic.

Heat large frying pan, or wok. Add 1 tbs olive oil and 1 tbs hot oil. Add 1/3 the copped garlic & ginger. Fry about a minute and add chicken. Stir fry until chicken is done.

Remove the chicken and add the rest of the oils. Add the rest of the garlic & ginger. Fry one minute and add the vegetables. Stir almost continuously. When the vegetables are all heated through, add back the chicken and the stir fry sauce and continue stir frying until sauce is hot..

Serve with rice.

8 servings (about 1 cup)

I've made this dish for years without a recipe. I wrote it down as I cooked tonight

You may be able to get by with less oil. You could probably add powdered chill pepper to the olive (or canola) oil for the same effect. (The hot oil is cotton seed oil and sesame seed oil with natural flavoring -- ie chili pepper.)

While somewhat high in sodium, some of that can be conquered with low sodium Teriyaki sauce. Using fresh baby corn might lower the sodium, as well.

Number of Servings: 8

Recipe submitted by SparkPeople user TONGFENGDEMAO.






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Member Ratings For This Recipe

  • lovely - 4/16/12

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  • very spicy. I used 1/2 tsp chili powder to the olive oil instead of the Hot Oil. I would omit the chili powder and use 3 Tbsp of the Szechuan Spicy Stir Fry Sauce instead of 4. Family liked it and voted to make again. - 6/11/11

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