Kim's Chicken and Vegetable Stir Fry
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
2 boneless skinless chicken breasts (I used frozen chicken breasts that actually had rib meat so if you use 100% chicken breast it may have less calories and fat?)1 16oz. bag frozen stir fry veggies (I used Quick 'n Easy Combo's Frozen sugar snap pea stir fry)ground gingerwhite pepper (optional)a few dashes Chinese Five Spice Sesame seeds 3 T. Teryaki Marinade (I used Lawry's)2T whole wheat flour (or all-purpose flour but I use whole wheat flour in everything).1 T. olive oil
1. Thaw chicken if frozen, cut in strips, or chunks, to the size of your liking. I prefer not to make the cuts too big.
2. Heat oil in wok on stove, on high until oil gets hot (it does not take long). Throw in the chopped chicken. You will need to stir immediately to keep the chicken from sticking to the pan too much. Turn down the heat just a little. Sprinkle chicken with ginger and a little bit of white pepper if you have on hand, to taste. Stir fry it until mostly cooked, almost no pink, if any. Don't drain the chicken; I use the juice in the stir fry.
3. Add the frozen vegetables, with stove still on medium-high. Stir into chicken right away. Add sesame seeds, just a tiny bit of chinese five spice (it does not take much at all, careful not to overseason with this or it will hog the flavor and ruin the stir fry.), marinade. Stir. Turn the heat down, med-low to medium. Scoot the veggies and chicken to the sides a little, so that there is a hole in the center, so that the sauce can sit alone. Pour in the flour and immediately stir quickly, so the flour doesn't cook and get chunky. Mix veggies and chicken into the sauce well.
Serve on brown rice.
Note: It does not take the veggies long to cook at all, so be quick with the seasonings. If you overcook the veggies they will be mushy.
Makes 4 servings, about 1 cup per serving.
Number of Servings: 4
Recipe submitted by SparkPeople user KDA1981.
2. Heat oil in wok on stove, on high until oil gets hot (it does not take long). Throw in the chopped chicken. You will need to stir immediately to keep the chicken from sticking to the pan too much. Turn down the heat just a little. Sprinkle chicken with ginger and a little bit of white pepper if you have on hand, to taste. Stir fry it until mostly cooked, almost no pink, if any. Don't drain the chicken; I use the juice in the stir fry.
3. Add the frozen vegetables, with stove still on medium-high. Stir into chicken right away. Add sesame seeds, just a tiny bit of chinese five spice (it does not take much at all, careful not to overseason with this or it will hog the flavor and ruin the stir fry.), marinade. Stir. Turn the heat down, med-low to medium. Scoot the veggies and chicken to the sides a little, so that there is a hole in the center, so that the sauce can sit alone. Pour in the flour and immediately stir quickly, so the flour doesn't cook and get chunky. Mix veggies and chicken into the sauce well.
Serve on brown rice.
Note: It does not take the veggies long to cook at all, so be quick with the seasonings. If you overcook the veggies they will be mushy.
Makes 4 servings, about 1 cup per serving.
Number of Servings: 4
Recipe submitted by SparkPeople user KDA1981.
Nutritional Info Amount Per Serving
- Calories: 217.1
- Total Fat: 6.5 g
- Cholesterol: 57.6 mg
- Sodium: 627.4 mg
- Total Carbs: 15.4 g
- Dietary Fiber: 3.0 g
- Protein: 24.3 g
Member Reviews