Chicken and Veggie Stir Fry

By Doreen Fish
@dfish

This is the only stir fry recipe I use. It was one that I adapted from the Hearty association cookbook. I changed it somewhat to my own taste. So good and it can be made as a beef stir fry just by changing the chicken to beef and the chicken broth to beef broth.
Only 166 calories per serving!!!
Pic borrowed from web....Tigers and strawberries

Rating:

★★★★★ 1 vote

Comments:

5 Comments

Serves:

Ingredients

1 lb: chicken breasts, boneless and skinless
1 Tbsp: grated fresh ginger
1 Tbsp: hot-pepper oil....i make my own by putting hot chili pepper flakes in a jar and cover with olive oil
6: garlic cloves, minced
1 tsp: toasted sesame oil
2 Tbsp: brown sugar
2 Tbsp: chicken broth, low salt
2 Tbsp: cooking wine...white
1 Tbsp: rice vinegar
1 tsp: rice flour
1 ml: red pepper cut in strips
1/2: broccoli, bunch
1 large: onion sliced
3: carrots cut into sticks
1 large: zucchini

Step-By-Step

1Cut chicken in strips.Put in a large bowl. Mix together and stir into chicken ginger hot pepper oil, garlic and sesame oil.stir well. cover and refrigerate for at least 15 mins....longer is better.
In a samall bowl stir together brown sugar, broth, wine, vinegar and rice flour.Stir to dissolve sugar and flour. Set aside.
Heat a large wok or large fry pan over high heat and cook the chicken with the marinade for 3 - 4 mins. until chicken is slightly browned, stirring constantly.
Stir in all the cut up veggies and reduce heat to medium. Cook covered for 5 mins stirring occasioanlly till veggies are cooked the way ypu like.
Stir in chicken broth mixture and cook till thickened...3 - 4 mins.
I serve this over steamed rice....delicious!!

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