Add an Asian flavor to your dinner tonight! Serve this tangy chicken, mushrooms and broccoli over rice - that’s ready in 20 minutes.
cup fresh tangerine or orange juice
cup soy sauce
tablespoon peanut or canola oil
lb boneless skinless chicken breasts, cut into 1-inch pieces
cup ready-to-eat baby-cut carrots, cut in half lengthwise in half
cups fresh broccoli florets
oz whole fresh mushrooms, cut into quarters
can (8 oz) sliced water chestnuts, drained
cup finely chopped fresh cilantro
In small bowl, mix juice, soy sauce and cornstarch until cornstarch is dissolved; set aside.
In 12-inch wok or nonstick skillet, heat oil over medium-high heat. Cook chicken in oil 4 to 5 minutes, stirring frequently, until no longer pink in center. Add carrots; cook 2 to 3 minutes. Add broccoli, mushrooms, water chestnuts and water; cook 3 to 4 minutes longer, stirring frequently, until vegetables are crisp-tender.
Reduce heat to low. Stir juice mixture, then stir into chicken mixture. Cook and stir 1 minute or until sauce is slightly thickened. Sprinkle individual servings with 1 tablespoon cilantro.
The key to making a stir-fry is to cut meat and vegetables into similar sizes so they cook in about the same amount of time. Also, since the cooking goes quickly, always have the sauce ready before you start cooking. Stir the sauce before adding to the skillet to make sure the cornstarch is completely distributed.
Serve the stir-fry over hot cooked white or brown rice, if desired.
NUTRITION INFORMATION PER SERVING
Serving Size: 1 Serving
- Calories from Fat
% Daily Value
- Total Fat
- (Saturated Fat
- Trans Fat
- Total Carbohydrate
- (Dietary Fiber
% Daily Value*:
- Vitamin A
- Vitamin C
Exchanges:1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 4 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.