Oriental chicken Stir-fry

Name: Oriental chicken Stir-fry Recipe
Prep time: 30 min
Cook time: 30 min
Total time: 60 min
Yield: 8
Ingredients: 1 package (600 grams) of oriental blend frozen vegetables; 1 cup of mushrooms (Cremini are the best but regular mushrooms will work too); 1 red onion chopped in to wedges; 2 whole chicken breasts or 4 chicken breast halves- bone and skin removed; 1 can of chicken broth; 1 can of water; 1 tbsp of margarine; 2 tbsp of Canola Oil; 4 cloves of garlic crushed; 1 tsp of Hot Pepper sauce (more to taste); 2 tbsp of brown sugar packed; 1/3 cup of soy sauce; 2/3 cup of water; 2 tbsp of flour; 4 cups of prepared long grain rice

Minutes to Prepare: 30
Minutes to Cook: 30

Number of Servings: 8

Ingredients

1 package (600 grams) of oriental blend frozen vegetables1 cup of mushrooms (Cremini are the best, but regular mushrooms will work too)1 red onion chopped in to wedges2 whole chicken breasts, or 4 chicken breast halves- bone and skin removed1 can of chicken broth1 can of water1 tbsp of margarine2 tbsp of Canola Oil4 cloves of garlic crushed1 tsp of Hot Pepper sauce (more to taste)2 tbsp of brown sugar packed1/3 cup of soy sauce2/3 cup of water2 tbsp of flour4 cups of prepared long grain rice

Directions

Combine soy sauce, brown sugar, hot pepper sauce and 2/3 cup of water with flour in a measuring cup. Stir to make sure flour is dissolved

Place chicken broth, can of water and chicken breasts in a sauce pan. Boil until chicken is tender.

Meanwhile, prepare mushrooms and onions. Melt margarine in the pan with the canola oil, add garlic, and onions. Stir onions for about 3-5 minutes, and add mushrooms. Cook for 2-3 minutes longer and then add the frozen vegetables. Cook for about 5 minutes stirring regularly.

Cut up cooked chicken and add to vegetable mix. Stir in sauce. continue to cook for 5-7 minutes longer until sauce starts to thicken and vegetables are cooked.

Serve on top of prepared rice. Makes about 8 servings - you may need more rice if you like a lot of rice.

Enjoy!

Number of Servings: 8

Recipe submitted by SparkPeople user DAIZYMOM.

Servings Per Recipe: 8

Nutritional Info Amount Per Serving

Calories: 183.3
Total Fat: 5.2 g
Cholesterol: 34.2 mg
Sodium: 558.8 mg
Total Carbs: 17.9 g
Dietary Fiber: 3.2 g
Protein: 17.0 g

More Recipes Like This

TIME55

CALS234

(48 ratings)

Baked Chicken Egg Rolls

One of my biggest fast-food temptations are greasy fried egg rolls from places like Panda Express. I made over this healthy version using lean chicken and fresh vegetables. Baking the egg rolls instead of frying them saves even more calories and these don't disappoint! They're flavor packed and I can make them often without feeling guilty. I serve them at parties, or for dinner with a side of brown rice. (Un-Chained Recipe Contest Entry)Submitted by: SARASMITTY

CALORIES 233.6 FAT 2.2 PROTEIN 9 CARBS 41.1 FIBER 1.7

TIME35

CALS272

(20 ratings)

Thai Basil Chicken with onion and red pepper

A stir-fried chicken dish with Thai flavoringsSubmitted by: JESSSXM

CALORIES 272.4 FAT 8.6 PROTEIN 31.1 CARBS 18.3 FIBER 3.2

TIME70

CALS103

(21 ratings)

Baked Teriyaki Chicken

modified from allrecipes.com, 2 WW points/servingSubmitted by: LEKSIPATSY

CALORIES 103.1 FAT 2.9 PROTEIN 15.9 CARBS 6.1 FIBER 0.2

TIME30

CALS238

(202 ratings)

Chicken Satay with Vegetables

Chef Meg lowered the fat and calories in this member-submitted recipe, which contains two servings of cooked vegetables per portion! Submitted by: CHEF_MEG

CALORIES 237.7 FAT 11.1 PROTEIN 22.5 CARBS 13.3 FIBER 3.7

TIME30

CALS267

(37 ratings)

Baked Egg Rolls

Your favorite takeout side dish, made healthier at home in less time.
Submitted by: CHEF_MEG

CALORIES 267 FAT 6.8 PROTEIN 20.2 CARBS 31.4 FIBER 2.8

Member Reviews