25 Minute Chicken and Broccoli Stir Fry

Feb 9 2011

Have Healthy Chinese Food In Tonight, and Skip the Chinese Delivery!

Recipe Courtesy of Center For Disease Control

Serves: 4

Dietitian's Tip: 

Use 100% orange juice to limit added sugar and get the most nutrients from your meal! To make a more well-rounded meal, have a glass of nutrient-rich low-fat or non-fat milk. Also, try adding assorted peppers and zucchini to this dish for added color and antioxidants.

Ingredients: 

1/3 cup orange juice
1 Tbsp low-sodium soy sauce
1 Tbsp Schezuan sauce
2 tsp cornstarch
1 Tbsp canola oil
1 lb boneless chicken breast, cut into 1 inch cubes
2 cups of frozen broccoli florets
1 6-oz package of frozen snow peas
2 cups shredded cabbage
2 cups of cooked brown rice
1 Tbsp sesame seeds (optional)
 

Preparation: 

Mix orange juice, soy sauce, Schezuan sauce, and cornstarch in a small bowl. Set aside.

Heat oil in wok and add chicken. Stir fry for about 5-7 minutes or until done.

Add cabbage, broccoli, snow peas, and sauce mixture. Cook for about 5 minutes until vegetables are heated through.

Serve over brown rice. Sprinkle with sesame seeds. (Optional)
 

Nutrition Information: 

Per Serving: 340 Calories, 8g Total Fat, 2g Saturated Fat, 35g Carbohydrate, 28g Protein, 5g Fiber, 240mg Sodium, 80mg Calcium