Szechuan chicken stir fry
3/17/2014, 6 a.m.
This is a simple healthy recipe that’s low in unhealthy fats and high in fiber, protein and potassium. Foods high in fiber and protein are not only healthier, they are more filling and keep you feeling full longer. Your body needs potassium to help your muscles contract, maintain a normal blood pressure and keep the heart beating regularly.
4 servings | About $2.40 per serving
- Cooking spray
- 1 pound boneless, skinless chicken breasts or tenderloins, visible fat removed, cut into 1-inch cubes (can substitute lean pork or beef)
- 2 teaspoons cornstarch
- 1 tablespoon low-sodium soy sauce
- 1 teaspoon minced garlic from jar
- ¼ teaspoon red pepper flakes
- ¼ teaspoon ground ginger
- 1 16-ounce bag frozen stir-fry vegetables
- ¼ cup low-sodium chicken broth
- 2 tablespoons chopped unsalted peanuts
- 1 ½ cups brown rice, prepared to package instructions
Spray a medium skillet with cooking spray. In a medium skillet, toss chicken, corn starch, soy sauce, ginger, garlic and red pepper flakes.
Cook chicken over medium-high heat for five (5) minutes until no longer pink.
Add vegetables and broth to skillet, reduce heat to medium, cover and cook 20 minutes, stirring occasionally.
Top with peanuts and serve over brown rice.
- Calories 455
- Total Fat 7.0 g
- Saturated Fat 1.5 g
- Trans Fat 0.0 g
- Polyunsaturated Fat 2.0 g
- Monounsaturated Fat 2.5 g
- Cholesterol 73 mg
- Sodium 265 mg
- Carbohydrates 64 g
- Fiber 7 g
- Sugars 0 g
- Protein 34 g
- Potassium 777 mg
- Calcium 61 mg
Source: The American Heart Association’s Simple Cooking with Heart Program.