Sesame Chicken and Vegetable Stir Fry

507SHARES
Sesame Chicken and Vegetable Stir Fry

4.2 of 5 (61)
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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
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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

    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.

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Member Ratings For This Recipe



  • 17 of 18 people found this review helpful
    Here's a website that gives directions on how to make Chinese 5 spice. http://chinesefood.about.com/cs/sauces/ht/
    fivespicepowder.htm
    - 1/6/09

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  • Incredible!
    7 of 7 people found this review helpful
    This was such a FANTASTIC dinner. We subbed in some different veggies, but the whole family loved it! This is getting added to our regular menu rotation - 1/10/09

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  • 7 of 7 people found this review helpful
    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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  • Incredible!
    6 of 6 people found this review helpful
    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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  • Very Good
    4 of 4 people found this review helpful
    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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