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Health Recipes: Summer Stir Fry

06/28/2011 17:11:00 admin

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June 28, 2011

Summer Stir Fry

Beat the heat with this quick, healthy and summer-friendly recipe. The carrots and bell peppers add color and provide a cool balance to the slightly spicy chicken. These veggies are also packed with beta carotene which AICR’s expert report found probably lowers risk for esophageal cancer.

Seared Herb Chicken and Veggies

2 tsp. curry powder

½ tsp. dried oregano

1 Tbsp. cornstarch

½ tsp. salt

3/4-1 pound boneless, skinless chicken breasts, cut into 1-inch cubes

1 1/2 Tbsp. canola oil, divided

1 small red pepper, cut into 1-inch cubes

1 small yellow bell pepper, cut into 1-inch cubes

2 large carrots, sliced into 1/2-inch pieces

1 medium red onion, coarsely chopped

5 cloves garlic, thinly sliced

1/4 tsp. cayenne or red pepper, or to taste

Salt, to taste

1 1/2-2 tsp. lime juice, or to taste

½ cup finely chopped fresh mint

In medium bowl, mix curry powder, oregano, cornstarch and salt and stir to combine. Add chicken and stir until coated.

Preheat wok or iron skillet over high heat. Add 1/2 tablespoon oil. When oil shimmers, add bell peppers, carrots, onion, garlic, cayenne pepper and pinch of salt, to taste. Cook, stirring, until vegetables begin to brown. Transfer and set aside.

Reduce heat to medium-high and add remaining oil to pan. Add coated chicken and cook, stirring, until no longer pink in middle, about 5 to 7 minutes. Stir in vegetables, lime juice and mint and cook until heated through, less than 1 minute.

Makes 4 servings.

Per serving: 200 calories, 8 g total fat (1 g saturated fat), 12 g carbohydrate, 21 g protein,

3 g dietary fiber, 370 mg sodium.

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