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Name: Live-Well- Stir-Fry Chicken and Vegetables
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 2
Cuisine: American
Ingredients: 1 Garlic minced; 2 tb Soy sauce; 2 tb Vegetable oil; 1 Onion chopped; 1/2 c Chicken Stock; 1 c Broccoli florets; 1/2 c Sweet red pepper or green pepper; 2 ts Cornstarch; 1 pn Pepper; 1 ts Gingerroot minced [optl]; 1/2 c Celery sliced; 2 Chicken breasts, boneless,; 1 pn Salt

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INGREDIENTS

1 Garlic ; minced
2 tb Soy sauce
2 tb Vegetable oil
1 Onion ; chopped
1/2 c Chicken Stock
1 c Broccoli ; florets
1/2 c Sweet red pepper ; or green pepper
2 ts Cornstarch
1 pn Pepper
1 ts Gingerroot ; minced [optl]
1/2 c Celery ; sliced
2 Chicken breasts, boneless,
1 pn Salt

Servings

INSTRUCTIONS

Cut chicken into bite-size strips. In wok or large skillet, heat half of the oil over medium-high heat; stir-fry chicken strips for about 3 minutes or until no longer pink. Transfer to bowl; set aside. Add remaining oil to wok; stir-fry broccoli, celery, sweet pepper, onion, garlic, and ginger for 1 minute. Pour in chicken stock; cover and steam for about 2 minutes or until vegetables are tender-crisp. Return chicken to wok along with any accumulated juices. Whisk soy sauce with cornstarch; stir into wok. Cook, stirring, for about 1 minute or until sauce is thickened slightly. Stir in salt and pepper. Per Serving: about 315 calories, 30 g protein, 16 g fat, 13 g carbohydrate Tip: instead of chicken in this stir-fry, you can use extra-firm tofu, boneless turkey, lean pork or beef cut across the grain. Vary the vegetables, too, by adding snow peas, thinly sliced carrots or sliced or whole small mushrooms. If adding bean sprouts, mix them in just before serving. Source: Canadian Living magazine [Jan 96] Presented in an article by Carol Ferguson. Recipes from Canadian Living Test Kitchen. Adapted from Carol Fergusons "Really Cookin" ~ Maxwell Macmillan/Prentice-Hall, 1994 [-=PAM=-] PA_Meadows@msn.com

NOTES

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Live-Well- Stir-Fry Chicken and Vegetables

1 Garlic minced
2 tb Soy sauce
2 tb Vegetable oil
1 Onion chopped
1/2 c Chicken Stock
1 c Broccoli florets
1/2 c Sweet red pepper or green pepper
2 ts Cornstarch
1 pn Pepper
1 ts Gingerroot minced [optl]
1/2 c Celery sliced
2 Chicken breasts, boneless,
1 pn Salt

Cut chicken into bite-size strips. In wok or large skillet, heat half of  the oil over medium-high heat; stir-fry chicken strips for about 3 minutes  or until no longer pink. Transfer to bowl; set aside.    Add remaining oil to wok; stir-fry broccoli, celery, sweet pepper, onion,  garlic, and ginger for 1 minute. Pour in chicken stock; cover and steam for  about 2 minutes or until vegetables are tender-crisp. Return chicken to wok  along with any accumulated juices. Whisk soy sauce with cornstarch; stir  into wok. Cook, stirring, for about 1 minute or until sauce is thickened  slightly. Stir in salt and pepper.    Per Serving: about 315 calories, 30 g protein, 16 g fat, 13 g carbohydrate    Tip: instead of chicken in this stir-fry, you can use extra-firm tofu,  boneless turkey, lean pork or beef cut across the grain. Vary the  vegetables, too, by adding snow peas, thinly sliced carrots or sliced or  whole small mushrooms. If adding bean sprouts, mix them in just before  serving.    Source: Canadian Living magazine [Jan 96] Presented in an article by Carol  Ferguson. Recipes from Canadian Living Test Kitchen. Adapted from Carol  Fergusons "Really Cookin" ~ Maxwell Macmillan/Prentice-Hall, 1994        [-=PAM=-]    PA_Meadows@msn.com

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Nutrition

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Serving Size: 1 Serving (524g)
Recipe Makes: 2

Calories: 446
Calories from Fat: 125 (28%)

Amt Per Serving		% DV

	Total Fat 13.8g	18 %
	Saturated Fat 1.9g	9 %
	Monounsaturated Fat 7.2g
	Polyunsanturated Fat 3.5g
Cholesterol 140.5mg		43 %
Sodium 605.9mg		21 %
Potassium 1088.7mg		29 %
Total Carbohydrate 17.4g		5 %
	Dietary Fiber 3.3g	13 %
	Sugars, other 14.1g
Protein 60.5g		86 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 446

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