Chicken & Vegetable Stirfry
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 203.3
- Total Fat: 7.3 g
- Cholesterol: 48.9 mg
- Sodium: 584.3 mg
- Total Carbs: 13.2 g
- Dietary Fiber: 3.9 g
- Protein: 22.5 g
View full nutritional breakdown of Chicken & Vegetable Stirfry calories by ingredient
Introduction
Stir-fried vegetables retain their nutrients better than boiling. Stir-fried vegetables retain their nutrients better than boiling.Number of Servings: 6
Ingredients
-
2 chicken breasts (boneless, skinless), sliced thin
1 medium carrot, sliced on the diagonal
1 medium onion, cut into quarters
1 large bell pepper (or combination of any colours), sliced
1 cup mushrooms, sliced
1 tsp garlic, chopped
1 tsp ginger, chopped
2 cups bean sprouts
2 cups swiss chard, chopped
3 cups chinese cabbage, chopped
2 tbs canola oil
2 tbsp light soya sauce
2 tbsp hoisin sauce
1 tsp chinese 5-spice powder
2 tbsp thai basil, chopped (optional)
1 tbsp pineapple basil, chopped (optional)
Tips
If necessary, you can thicken the sauce with a tsp of corn starch mixed with cold water once everything is done cooking.
Directions
Dust chicken strips with 5-spice powder.
Heat 1 tbsp oil in non-stick fry pan or wok.
Add the chicken strips & cook until no longer pink.
Stir in 1 tbsp each soya sauce & hoisin sauce.
Set chicken aside.
If necessary, wipe out pan & heat remaining oil.
Add the garlic & ginger to the oil & stir quickly, cooking for approximately 30 seconds.
Add the veggies starting with the hardest vegetable 1st (carrots, then onions, etc) for a couple of minutes, and adding the rest as you go. Stir fry each vegetable for a minute or so before adding the next. This ensures they are all cooked evenly at the end.
Ensure to stir constantly to prevent burning.
The bean sprouts, swiss chard & cabbage will cook down quite a bit.
Once the vegetables are almost done, add the chicken back to the pan & add the remaining soya & hoisin sauces & stir to mix evenly.
Stir in the herbs & serve.
Serve over jasmine rice or rice noodles.
Serving Size: 6 1-cup servings
Heat 1 tbsp oil in non-stick fry pan or wok.
Add the chicken strips & cook until no longer pink.
Stir in 1 tbsp each soya sauce & hoisin sauce.
Set chicken aside.
If necessary, wipe out pan & heat remaining oil.
Add the garlic & ginger to the oil & stir quickly, cooking for approximately 30 seconds.
Add the veggies starting with the hardest vegetable 1st (carrots, then onions, etc) for a couple of minutes, and adding the rest as you go. Stir fry each vegetable for a minute or so before adding the next. This ensures they are all cooked evenly at the end.
Ensure to stir constantly to prevent burning.
The bean sprouts, swiss chard & cabbage will cook down quite a bit.
Once the vegetables are almost done, add the chicken back to the pan & add the remaining soya & hoisin sauces & stir to mix evenly.
Stir in the herbs & serve.
Serve over jasmine rice or rice noodles.
Serving Size: 6 1-cup servings