Tinas Fresh Chicken Vegetable Stir Fry
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 290.6
- Total Fat: 12.6 g
- Cholesterol: 68.6 mg
- Sodium: 856.0 mg
- Total Carbs: 12.9 g
- Dietary Fiber: 1.5 g
- Protein: 30.3 g
View full nutritional breakdown of Tinas Fresh Chicken Vegetable Stir Fry calories by ingredient
Introduction
This is a low calorie recipe that will be sure to fill the biggest of appetites!! This is a low calorie recipe that will be sure to fill the biggest of appetites!!Number of Servings: 4
Ingredients
-
1 lb. boneless skinless chicken breast sliced thin
3 garlic cloves crushed
2 tbsp soy sauce (low sodium soy sauce if you prefer)
2 tsp ginger powder or 2 tbsp grated fresh ginger
2 tbsp olive oil seperated
2 cup fresh broccoli including peeled and sliced spears
1 cup fresh cabbage lightly chopped
1/2 cups carrots peeled and sliced
1 cup fresh mushrooms sliced
2 tbsp corn starch
2 cups chicken stock seperated
1 tablespoon Osem chicken style consumme (chicken boulion will also work) If you want less sodium, omit this part of the recipe.
Tips
if you don't have chicken stock, 2 cups of water to 2 cubes of boulion or 2 teaspoons of consumme can be used to replace. (I just prefer my own chicken stock) It will all be delicious!!
I use a variety of different fresh vegetables depending on what I have in the refridgerator at the moment. The more vegetables, the better. I dont add any salts to the recipe because the consumme and the soy sauce are full of enough sodium. The serving size is approximate. I just cut the recipe in 4.
Directions
In a medium sized bowl mix chicken, garlic, soy sauce, and ginger and set aside while chopping your vegetables.
Stir cornstarch and consumme into 1.5 cups of the chicken stock and set aside. (the cornstarch should be disolved completely, the consume will pretty much just sit on top)
In a cast iron skillet or wok heat 1 tbsp of olive oil over medium high heat until it just starts to seperate in pan (not smoke). Add the vegetables in pan and stir almost constantly for about 3-4 minutes add the 1/2 cup of chicken stock and cook until liquid is mostly evaporated stirring regularly. (just remember, the longer you cook this, the softer the vegetables will be.)
Remove vegetables from pan and place in a bowl.
Add the remaining olive oil to the pan and wait until the oil starts to seperate once more (not smoke) and add the chicken mixture. Stir almost constantly for about 3-4 minutes or until done. Stir in chicken stock, cornstarch, consumme mixture. Add the vegetables back in the pan and cook until broth thickens stirring almost continuously. Remove from heat. It is ready to serve with whatever you choose. I serve over brown rice.
Serving Size: Makes about 4 1.5-cup servings
Stir cornstarch and consumme into 1.5 cups of the chicken stock and set aside. (the cornstarch should be disolved completely, the consume will pretty much just sit on top)
In a cast iron skillet or wok heat 1 tbsp of olive oil over medium high heat until it just starts to seperate in pan (not smoke). Add the vegetables in pan and stir almost constantly for about 3-4 minutes add the 1/2 cup of chicken stock and cook until liquid is mostly evaporated stirring regularly. (just remember, the longer you cook this, the softer the vegetables will be.)
Remove vegetables from pan and place in a bowl.
Add the remaining olive oil to the pan and wait until the oil starts to seperate once more (not smoke) and add the chicken mixture. Stir almost constantly for about 3-4 minutes or until done. Stir in chicken stock, cornstarch, consumme mixture. Add the vegetables back in the pan and cook until broth thickens stirring almost continuously. Remove from heat. It is ready to serve with whatever you choose. I serve over brown rice.
Serving Size: Makes about 4 1.5-cup servings