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Entree, Poultry, Spring |440 calories per serving|40 minute recipe

Spring Stir Fry with Chicken

This content was last updated on February 26, 2020

A stir-fry is a quick and healthy way to cook a delicious, plant-based meal. The moderately high heat allows for speedy cooking so vegetables become crisp and maintain their fresh flavors. Peanut oil offers healthy fat and a high smoke point. Spicy ginger, garlic and onions add flavor and cancer-protective phytochemicals. Serving this dish over brown rice makes for a fiber-rich meal to bridge the seasons.

Ingredients

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  • 1 Tbsp. peanut oil
  • 5 cloves garlic
  • 1 tsp. grated fresh ginger
  • 1/4 tsp. ground ginger
  • 6 spring onions, chopped, including the green stems
  • Salt, to taste
  • 1 lb. chicken, boneless and skinless, cut into ½ -inch strips
  • 1 large onion, chopped
  • 1 cup chopped cabbage
  • 1 medium red bell pepper, chopped
  • 1 medium green bell pepper, chopped
  • 2 Tbsp. reduced-sodium soy sauce
  • 1 1/2 tsp. sugar (optional)
  • 1 Tbsp. cornstarch
  • 1/2 cup water
  • 3 cups cooked brown rice
Makes 4 servings (1 ½ cup per serving). Per serving: 440 calories, 7 g total fat (1 g saturated fat, 0 g trans fat), 65 mg cholesterol, 62 g carbohydrates, 36 g protein, 8 g dietary fiber, 490 mg sodium, 13 g sugar, 1 g added sugar.

Directions

  1. In a wok or large skillet, heat oil over medium-high heat. When oil is almost smoking, add garlic, ginger, ground ginger, spring onions and salt to taste. Stir-fry for 2 minutes. Add chicken. Stir-fry an additional 3 to 4 minutes.
  2. Add chopped onion and cabbage and cook, stirring occasionally, for about 5 minutes. Add peppers and cook for 2 minutes.
  3. Mix soy sauce, sugar and cornstarch into water, then add to wok or skillet. Cook uncovered until sauce thickens. Serve over hot rice.

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