On-the-Fly Stir-Fry

A simple stir-fry can pack a meal's-worth of nutrition onto a single plate. Dinner is on the table with a fast flip of the wrist.


On-the-Fly Stir-Fry

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Ingredients
  • 8   ounces 
    skinless boneless chicken breast, cut into thin strips
  • 2   
    medium carrots, thinly bias-sliced
  • 1 1/2  cups 
    small broccoli florets
  • 2   cloves 
    garlic, minced
  • 1/4  cup 
    bias-sliced green onion
  • 3   tablespoons 
    chopped honey-roasted peanuts
  • 1   tablespoon 
    grated fresh ginger
  • 1   tablespoon 
    reduced-sodium soy sauce
  • 1   teaspoon 
    toasted sesame oil
  • 1/4 - 1/2  teaspoon 
    crushed red pepper
  • 1/4  cup 
    bottled plum sauce
  • 1/4  cup 
    water
  •  
    Hot cooked rice or rice noodles
Directions
1.
Spray a nonstick wok or skillet with nonstick spray coating. Add the chicken, carrots, broccoli, and garlic and stir-fry for 3 to 4 minutes. Add the green onion, peanuts, ginger, soy sauce, sesame oil, and crushed red pepper and stir-fry for 2 minutes more.
2.
Stir in the plum sauce and water. Heat through. Serve over hot cooked rice or noodles. Makes 4 servings.
Make Ahead Tip
  • Cut up vegetables; cover and chill up to 24 hours before using.
Nutrition information
Per Serving: cal. (kcal) 523, Fat, total (g) 5, chol. (mg) 30, sat. fat (g) 1, carb. (g) 104, fiber (g) 3, pro. (g) 14, vit. A (RE) 958, vit. C (mg) 34, sodium (mg) 227, calcium (mg) 50, iron (mg) 4, Percent Daily Values are based on a 2,000 calorie diet
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