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Spring Stir Fry with Chicken

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Spring Stir Fry

Spring Stir Fry with Chicken

A stir-fry is a quick and healthy way to cook delicious, plant-based meals. The moderately high heat allows for speedy cooking so vegetables become tender crisp, maintain their fresh flavors and have minimal nutrient loss. A little peanut oil offers healthy fat with a high smoke point so it won't burn and smoke at higher temperatures. Spicy ginger, garlic and onions add flavor and cancer-protective phytochemicals. Serving it over brown rice makes it a complete fiber-rich meal to bridge the seasons.

Makes 4 servings.

Per 1½ cup serving: 276 calories, 7 g total fat (1.5 g saturated fat), 38 g carbohydrate,
16 g protein, 5 g dietary fiber, 349 mg sodium.


  • 1 Tbsp. peanut oil
  • 5 cloves garlic, minced
  • 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 about 1/2-inch strips
  • 1 large onion, chopped
 
  • 1 cup chopped cabbage
  • 1 medium each, red and green bell peppers, chopped
  • 2 Tbsp. reduced-sodium soy sauce
  • 1 1/2 tsp. sugar, optional
  • 1 Tbsp. cornstarch
  • 1/2 cup water
  • 3 cups of cooked brown rice

Directions

  1. Heat oil over medium-high heat in wok or large skillet. When oil is almost smoking, add garlic, ginger, ground ginger, spring onions and salt to taste. Stir-fry about 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; add to wok or skillet. Cook uncovered until sauce thickens. Serve over hot rice.

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