Sesame Chicken and Vegetable Stir Fry
- Minutes to Prepare:
- Minutes to Cook:
- 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!
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.
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.
Nutritional Info 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
Member Reviews
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JO-DOUGH
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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EMPRESS8411
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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MSWHATSIT
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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OLDSCOUTII
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