Stir Fry - Fresh Veggies w/ Chicken
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 492.2
- Total Fat: 13.6 g
- Cholesterol: 68.4 mg
- Sodium: 830.7 mg
- Total Carbs: 59.6 g
- Dietary Fiber: 7.5 g
- Protein: 35.8 g
View full nutritional breakdown of Stir Fry - Fresh Veggies w/ Chicken calories by ingredient
Introduction
EZ Stir Fry w/ Chicken Breast over EZ Brown Rice EZ Stir Fry w/ Chicken Breast over EZ Brown RiceNumber of Servings: 4
Ingredients
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Red and Yellow Bell Pepper - 1ea, sliced
Carrots - 1c sliced/Quartered baby carrots
Scallions - 2 chopped
Water Chestnuts - 2oz sliced
Whole Garlic - 4 cloves, coarsely chopped
Onion - 1/4c, chunk chopped
Celery - 3 stalks, chopped
Broccoli - 1 head, chunky
Olive Oil
Tsang Fire Oil
Chicken Broth - 99% FF
Kame Seasoned Rice Vinegar
Kikkoman Memmi Sauce
Chicken Breast - Boneless, Skinless (2 Breasts)
Brown Rice - Used Success Boil-in-a-Bag (2 bags)
Tips
Chicken was a bit bland for my taste - should have added some sea salt or vinegar to zip it up. Getting used to doing this 'healthy' thing. I was going to use some Chili/Garlic Sauce, but it was expired, so I had to improvise. Maybe try Sriracha Sauce.
Would probably skip Memmi - too much sodium. Replace w/ low sodium Soy to counter adding sea salt to chicken.
I
Directions
LOVE using a Wok - EASY cooking and cleaning.
I chopped all veggie/chicken into chunks. I put each ingredient into it's own bowl/ramekin. Set aside some green scallion stalks for garnish.
Rice - boil water and drop in bag. 1 bag= 2cups/servings. Takes 8-10 minutes. Enough time to cook other ingredients.
Chicken - In a hot Wok (I use HI heat) I cooked chicken in Olive Oil (did not have seasame) and Fire Oil - gives a little kick. Did not add any salt, but should have. Added 2T of Plum Sauce. Cooked 2-3 minutes, until cooked thru and put aside in bowl.
Veggies - I put onions and garlic into Wok w/ dash of Olive Oil. Once turning translucent, add small amount of water from rice pot to keep from burning and deglaze sauce from chicken. Added broth and Memmi before adding other ingredients in order of cook time - carrots, broccoli, peppers, celecry, chestnuts. I put in ingredient, tossed about a minute then add the next. Broth helps steam a bit - Put chicken back in to heat up - about 2 mins. Should only take a few minutes from start to finish on veggies - want to keep veggies crisp and vibrant.
Add vingar near end to give some zip.
Drain rice, put in bowl - add stir fry on top. Save some scallion tops for garnish.
Serving Size: About 6 1-cup Servings Stir Fry & 2 1-cup servings Rice
I chopped all veggie/chicken into chunks. I put each ingredient into it's own bowl/ramekin. Set aside some green scallion stalks for garnish.
Rice - boil water and drop in bag. 1 bag= 2cups/servings. Takes 8-10 minutes. Enough time to cook other ingredients.
Chicken - In a hot Wok (I use HI heat) I cooked chicken in Olive Oil (did not have seasame) and Fire Oil - gives a little kick. Did not add any salt, but should have. Added 2T of Plum Sauce. Cooked 2-3 minutes, until cooked thru and put aside in bowl.
Veggies - I put onions and garlic into Wok w/ dash of Olive Oil. Once turning translucent, add small amount of water from rice pot to keep from burning and deglaze sauce from chicken. Added broth and Memmi before adding other ingredients in order of cook time - carrots, broccoli, peppers, celecry, chestnuts. I put in ingredient, tossed about a minute then add the next. Broth helps steam a bit - Put chicken back in to heat up - about 2 mins. Should only take a few minutes from start to finish on veggies - want to keep veggies crisp and vibrant.
Add vingar near end to give some zip.
Drain rice, put in bowl - add stir fry on top. Save some scallion tops for garnish.
Serving Size: About 6 1-cup Servings Stir Fry & 2 1-cup servings Rice