Walnut?Chicken Stir Fry
Makes 6 servings
Getting started
Equipment you will need: cutting board, chef knife, large bowl, small bowl, whisk, large skillet
or wok, wooden spoon
Do right away when you get home: action steps 1 and 2
Ingredients Action
2 ribs celery
1 to 2 medium carrots
½ large red bell pepper
1 small head broccoli
½ large onion
4 large mushrooms (or more if
desired)
1 small can sliced water chestnuts
1. Thinly slice the celery, carrots, red pepper, broccoli, onion
and mushrooms. Drain the sliced water chestnuts. Place all
veggies in bowl, set aside. (see tips for time saving ideas)
Brown rice 2. Cook according to package directions, enough for 3 cups.
2 boneless, skinless chicken breasts
1 tsp. canola or olive oil
3. Cube chicken breasts and cook in oil until juices run clear.
Remove from pan and cover to keep warm.
1 tsp. canola or olive oil 4. Place additional oil in pan along with veggies (from step 1)
and stir fry until tender crisp. Return chicken to skillet with
veggies.
½ tsp. fresh ginger
1 tsp. canola or olive oil
½ cup reduced?sodium soy sauce
½ cup low?sodium chicken broth
1 tbsp. cornstarch
5. Meanwhile, in a small bowl, combine ginger, oil, soy sauce,
chicken broth. Whisk to combine. Add cornstarch and whisk
again until combined. Slowly stir sauce into vegetable
mixture and bring to boil. Sauce will thicken.
¼ cup chopped walnuts 6. Serve with cooked brown rice and sprinkle with walnuts.
Side items: Glass of milk, fruit
Tips:
Time saver: Use 2 bags of frozen stir fry blend vegetables to save time with chopping and slicing.
Time saver: Use leftover chicken from Peach and Gorgonzola Pizza .
Shopping list: Celery
Carrots
Small head broccoli
Large onion
Large red pepper
Fresh mushrooms
1 small can water chestnuts
Fresh ginger
Low?sodium chicken broth
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Nutrition analysis per serving: 318 calories, 9 g fat, 21 g protein, 38 g carbohydrate, 3 g fiber, 572 mg sodium