Garlicky Chicken-Scallion Stir-Fry Recipe
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Category: |
Category: |
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Ingredients: |
Ingredients: -1/2 cup reduced sodium chicken broth
-1 tbsp reduced sodium soy sauce (I added a few dashes more at the end)
-2 tsp cornstarch
-3 tsp canola oil
-1 lb skinless boneless chicken breasts, cut on diagonal into thin slices
-1 green bell pepper (I used 1/2 of a yellow, orange, and red bell pepper)
-1 onion, sliced thin (I added this but the recipe didn't call for it)
-6 oz cremini mushrooms, thickly sliced (I didn't use)
-1/2 cup matchstick carrots (I used 2/3 of a bag)
-1/4 lb snow peas, trimmed (I used 1 cup frozen peas)
-6 scallions, sliced
-4 large garlic cloves, thinly sliced
-2 cups hot cooked brown rice
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Directions: |
Directions:1. Whisk together broth, soy sauce, and cornstarch in a small bowl until smooth.
2. Heat wok or large deep nonstick skillet over medium-high heat until a drop of water sizzles in pan. Add 1 tsp of oil and swirl to coat wok. Add half of chicken and stir-fry until cooked through, about 4 minutes; transfer to plate. Add 1 tsp of oil to wok along with remaining chicken; stir-fry until cooked through, about 4 minutes. Add chicken to plate.
3. Add remaining 1 tsp oil to wok. Add bell pepper, onion, mushrooms (if using), and carrot; stir-fry until bell pepper is crisp tender, about 3 minutes. Add snow peas, scallions, and garlic; stir-fry until snow peas are crisp tender and garlic is fragrant, about 1 minute.
4. Re-whisk cornstarch mixture. Return chicken to wok along with cornstarch mixture. Stir-fry until mixture bubbles and thickens, about 1 minute. Serve with rice. |
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Number Of
Servings: |
Number Of
Servings:4 |
Personal
Notes: |
Personal
Notes: Weight watchers recipe: Per serving (about 1 cup chicken mixture and 1/2 cup rice): 307 Cal, 6 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 63 mg Chol, 253 mg Sod, 34 g Carb, 4 g Sugar, 4 g Fiber, 28 g Prot, 72 mg Calc.
Healthy Extra: Double the amount of snow peas and use 1/2 lb of mushrooms instead of 6 oz.
Total Calories (with ingredients I used): 860 (15 oz chicken)
Sauce total: 50 calories
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