On-the-Fly Stir-Fry
Recipe from Better Homes and Gardens

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
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  • 2 medium
    carrots, thinly bias-sliced
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  • 1-1/2 cups
    small broccoli florets
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  • 2 cloves
    garlic, minced
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  • 1/4 cup
    bias-sliced green onion
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  • 3 tablespoons
    chopped honey-roasted peanuts
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  • 1 tablespoon
    grated fresh ginger
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  • 1 tablespoon
    reduced-sodium soy sauce
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  • 1 teaspoon
    toasted sesame oil
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  • 1/4 to 1/2 teaspoon
    crushed red pepper
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  • 1/4 cup
    bottled plum sauce
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  • 1/4 cup
    water
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  •  
    Hot cooked rice or rice noodles
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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: Calories 523, Total Fat 5 g, Saturated Fat 1 g, Cholesterol 30 mg, Sodium 227 mg, Carbohydrate 104 g, Fiber 3 g, Protein 14 g. Daily Values: Vitamin A 93%, Vitamin C 57%, Calcium 5%, Iron 23%. Percent Daily Values are based on a 2,000 calorie diet
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Related Recipe
Sichuan-Style Chicken with Peanuts
Sichuan-Style Chicken with Peanuts

The piquant Sichuan Sauce (which doubles easily) works well with almost any stir-fry but particularly enhances dishes with meat, fish and poultry. When stir-frying chicken, always spread the pieces in the wok and let them cook undisturbed for 1 minute before stirring. This allows the chicken to sear and prevents sticking. To smash the ginger, use the side of a cleaver or chef's knife.

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