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Here is a quick and delicious stir-fry recipe for busy nights that is good enough for company.
You Will Need
4 teaspoons reduced-sodium soy sauce
4 teaspoons dark sesame oil
1 tablespoon rice wine, dry sherry, or rice
vinegar
1 pound skinned and boned chicken breasts,
cut into 1-inch cubes
1/2 cup chicken stock or low-sodium chicken broth mixed with 2 teaspoons cornstarch
1 tablespoon vegetable oil
1 tablespoon minced fresh ginger
1 tablespoon minced garlic
4 green onions, white part only, sliced (1/3 cup)
4 ounces snow peas, trimmed (1 cup)
1 can (14 ounces) baby corn, drained and rinsed
What to Do
1. In a medium-size bowl, mix 2 teaspoons each
of the soy sauce and sesame oil with the wine. Add the chicken and let marinate for 30 minutes. In a small bowl, combine the stock-cornstarch mixture with the remaining 2 teaspoons each of soy sauce and sesame oil.
2. In a 12-inch nonstick skillet, heat the vegetable oil over moderately high heat. Add the ginger,
garlic, and green onions and stir-fry for 30 seconds. Add the chicken and stir-fry for about 2 minutes or until no longer pink on the outside. Add the snow peas and corn and stir-fry 2 minutes more.
3. Add the cornstarch-stock mixture to the skillet, lower the heat, and simmer, stirring, for 2 to 3 minutes or until the sauce is slightly thickened and the juices run clear, not pink, when the chicken is pricked with a fork.
Serves: 4
Per Serving:
calories 302; saturated fat 2 g; total fat 11 g; protein 31 g;
carbohydrate 23 g; fiber 2 g; sodium 536 mg; cholesterol 66 mg
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