Food & Recipes / Dinners

Spring Stir-Fry

Healthy stir-fry with chicken and vegetables
Servings: 4

Ingredients

Sauce

2 tsp. cornstarch
¼ cup cold water
¾ cup sodium-free chicken broth
1 Tbsp. low-sodium soy sauce
2 to 3 tsp. honey or sugar
1 Tbsp. sesame oil
½ tsp. garlic powder
1 to 2 dashes cayenne pepper (optional)
 

Stir-fry

2 Tbsp. olive oil
¾ lb. boneless, skinless chicken breast,
1-in. pieces
1 cup asparagus, 1-in. pieces
¾ cup yellow/red/orange peppers,
1-in. pieces
¾ cup snow peas or sugar snap peas
2 to 3 tsp. minced/grated ginger
2 to 3 garlic cloves, sliced
1 cup baby bok choy, coarsely chopped
½ cup scallions, sliced

Directions

  1. For the stir-fry sauce, whisk together cornstarch and water in a medium-sized bowl. Add remaining sauce ingredients. Set aside.
  2. Add 2 Tbsp. olive oil to a large skillet or wok and heat over medium-high heat. Add chicken to skillet. Cook for 3 to 5 minutes.
  3. Add asparagus, peppers, and peas; cook for 2 to 3 minutes. Stir often. Add ginger and garlic, and cook for 2 to 3 minutes.
  4. Whisk or stir sauce and pour over chicken and vegetables and stir gently to combine. Add chopped bok choy. Cook until just wilted, 2 to 3 minutes.
  5. Bring to a simmer. Stir until thickened. If sauce becomes too thick, add a small amount of chicken broth or water. Serve with brown rice, rice noodles, spiralized vegetables, or cauliflower rice. Garnish with sliced scallions.
Nutritional info

251 calories, 13 g total fat (2 g saturated fat), 54 mg cholesterol, 294 mg sodium, 14 g total carbohydrate, 22 g protein

Notes

You can substitute the chicken for tofu (¾ lb.) or shrimp (½ lb). Prefer different veggies? Mushrooms, broccoli, carrots, or cauliflower also work well in this recipe.

Source

Kathi Masi