Tangerine Chicken Stir-Fry

  • Prep 20 min
  • Total 20 min
  • Servings 4

Ingredients

  • 1/2 cup fresh tangerine or orange juice
  • 1/3 cup soy sauce
  • 2 teaspoons cornstarch
  • 1 tablespoon peanut or canola oil
  • 1 1/4 lb boneless skinless chicken breasts, cut into 1-inch pieces
  • 1 cup ready-to-eat baby-cut carrots, cut in half lengthwise in half
  • 2 cups fresh broccoli florets
  • 4 oz whole fresh mushrooms, cut into quarters
  • 1 can (8 oz) sliced water chestnuts, drained
  • 2 tablespoons water
  • 1/4 cup finely chopped fresh cilantro

Steps

  • 1
    In small bowl, mix juice, soy sauce and cornstarch until cornstarch is dissolved; set aside.
  • 2
    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.
  • 3
    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 Facts

Serving Size: 1 Serving
Calories
290
Calories from Fat
80
Total Fat
8g
13%
Saturated Fat
2g
10%
Trans Fat
0g
Cholesterol
90mg
29%
Sodium
1310mg
54%
Potassium
730mg
21%
Total Carbohydrate
18g
6%
Dietary Fiber
3g
13%
Sugars
6g
Protein
36g
% Daily Value*:
Vitamin A
110%
110%
Vitamin C
45%
45%
Calcium
6%
6%
Iron
15%
15%
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;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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