tso's stir fry
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 lb. Chicken Breast, no skin, cubed1/4 cup Cornstarch3 crowns Broccoli, chopped or diced2 Carrots, julienned1 can Water chestnuts15 oz canned baby corn (drained)1 Yellow Bell Peppers, julienned2 1tsp Sesame Oil3 cloves Garlic, minced or pressed2 inch knob Ginger Root, minced2 Scallions, diced1 tablespoon cornstarch3 tablespoons Soy Sauce1/3 cup Chicken Broth 99% Fat Free1/4 cup Ketchup1/4 cup Rice VinegarVegetable Oil Spray
1. Cube chicken and place in ziplock bag. Add 1/4 cup cornstarch and shake to coat. Set aside.
Prepare vegetables.
Mix remaining ingredients in a 2 cup measure. Stir well. Set aside.
Heat large pan or wok over high heat. Spray with vegetable oil spray. Add chicken and cook for 5 minutes stirring often. Chicken will be mostly done and starting to brown. Remove chicken from pan and place in bowl and cover to keep warm.
Spray pan again and add vegetables. Stir fry for 1-2 minutes and then add 1/4 cup water. Cover pan for 2-3 minutes to steam vegetables.
Remove cover and add all of the stir fry sauce. Add chicken and sauce and stir fry for another 2-3 minutes. Sauce will thicken slightly.
Serve with rice, if desired.
Number of Servings: 4
Recipe submitted by SparkPeople user ALEXIS3700.
Prepare vegetables.
Mix remaining ingredients in a 2 cup measure. Stir well. Set aside.
Heat large pan or wok over high heat. Spray with vegetable oil spray. Add chicken and cook for 5 minutes stirring often. Chicken will be mostly done and starting to brown. Remove chicken from pan and place in bowl and cover to keep warm.
Spray pan again and add vegetables. Stir fry for 1-2 minutes and then add 1/4 cup water. Cover pan for 2-3 minutes to steam vegetables.
Remove cover and add all of the stir fry sauce. Add chicken and sauce and stir fry for another 2-3 minutes. Sauce will thicken slightly.
Serve with rice, if desired.
Number of Servings: 4
Recipe submitted by SparkPeople user ALEXIS3700.
Nutritional Info Amount Per Serving
- Calories: 308.9
- Total Fat: 4.1 g
- Cholesterol: 66.1 mg
- Sodium: 1,524.9 mg
- Total Carbs: 35.8 g
- Dietary Fiber: 7.1 g
- Protein: 31.6 g
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