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Ginger Chicken and Vegetable Stir-Fry

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Ginger Chicken and Vegetable Stir-Fry Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
470
Calories from Fat
63
% Daily Value
Total Fat
7g
11%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
66mg
22%
Sodium
422mg
18%
Total Carbohydrates
66g
22%
Dietary Fiber
7g
28%
Sugars
9g
Protein
35g
Calcium
34mg
3%

Number of servings: 4

Calories per serving: 470

Preparation time: 30 min

Total time: 45 min

Ingredients

2 tbsp grated fresh ginger

3 tbsp reduced-sodium soy sauce

1 cup water

2 tbsp cornstarch

1 tbsp brown sugar

Nonstick cooking spray

1 tbsp canola oil, divided

1 lb chicken breasts, boneless, skinned, cut into 1-inch pieces

4 minced garlic cloves

12 cup thinly sliced onion

12 cup thinly sliced red bell pepper

2 cups sliced mushrooms

1 cup thinly sliced carrots

2 cups broccoli florets, sliced in half

2 cups asparagus

14 cup water

1 14 cups brown rice, cooked according to directions without salt or fat

Directions

1. In a small bowl combine ginger, soy sauce, water, cornstarch, and brown sugar. Mix well and set aside.

2. Spray a large skillet or wok with nonstick cooking spray. Place the skillet or wok over medium-high heat and add 12 tbsp canola oil. When hot, add chicken pieces. Cook 4 to 5 minutes or until cooked through.

3. Transfer chicken to a plate. Set aside.

4. Add remaining 12 tsp canola oil to the skillet and when hot, add garlic and onion. Stir-fry 1 to 2 minutes.

5. Add pepper and mushrooms. Stir-fry 1 to 2 minutes.

6. Add carrots, broccoli, and asparagus and stir-fry 2 minutes.

7. Add water. Cover. Cook 2 to 4 minutes or until vegetables are tender.

8. Add the cooked chicken pieces and the soy sauce mixture to the skillet.

9. Stir 2 to 3 minutes to thicken and heat through. Serve over hot rice.

Makes 4 servings.

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