Sesame Chicken and Vegetable Stir Fry
Nutritional Info
- Servings Per Recipe: 4
- 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
View full nutritional breakdown of Sesame Chicken and Vegetable Stir Fry calories by ingredient
Introduction
Start on your way toward eating five servings of fruits and vegetables a day with this delicious stir-fry, flavored with traditional Chinese spices and a touch of sesame oil. The combination of broccoli and red peppers contributes over 100% of the daily requirement of vitamin C. Start on your way toward eating five servings of fruits and vegetables a day with this delicious stir-fry, flavored with traditional Chinese spices and a touch of sesame oil. The combination of broccoli and red peppers contributes over 100% of the daily requirement of vitamin C.Number of Servings: 4
Ingredients
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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!
Directions
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.
Member Ratings For This Recipe
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TEVA2000
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CMWHTT13
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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
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MSWHATSIT
