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Chicken Stir-Fry

Source of Recipe

"Healthy Meals In Minutes," 1994
Serves 4

1/4 cup orange juice
1-1/2 tablespoons cornstarch
1 pound skinless, boneless chicken breasts, cut into strips
3/4 cup reduced-sodium chicken broth
1-1/2 tablespoons reduced-sodium soy sauce
2-1/2 teaspoons vegetable oil
1 clove garlic, minced
1 tablespoon minced fresh ginger or 1-1/2 teaspoons ground ginger
1-1/2 cups snow peas or green beans
1 medium red bell pepper, cut into thin strips (about 1 cup)
3/4 cup sliced green onion
1 cup frozen broccoli, thawed
1 medium carrot, thinly sliced
2 cups cooked white rice

In a shallow glass bowl, combine orange juice and cornstarch; mix well. Stir in chicken. Cover and chill for 2 hours.

Drain chicken; discard juice mixture. In a small bowl, combine broth and soy sauce. Set aside.

In a wok or large nonstick skillet, heat oil over medium heat. Add garlic and ginger; stir-fry for 30 seconds. Add chicken; stir-fry for 3 minutes. Add vegetables; stir-fry until crisp-tender, about 5 minutes. Stir in broth mixture.

Place 1/2 cup of rice on each serving plate. Top with the chicken mixture, dividing evenly.

Shortcut:
Use precut vegetables from the produce or salad bar section of the supermarket.

Cook's Tips:
In recipes calling for soy sauce, choose a reduced-sodium or low-sodium version. You will save 145 to 215 milligrams of sodium per teaspoon.

To prepare fresh ginger, use a paring knife to remove the skin. Thinly slice the peeled ginger, then cut into matchstick pieces. Chop or mince as directed.

Per serving: calories 317 (14% from fat); carbohydrates 35g; protein 32g; sodium 376mg; fat 5g; cholesterol 66mg