Chicken Vegetable Stir Fry With Walnuts
|Skinless boneless chicken breast halves||10 Ounce|
|Vegetable oil||3 Tablespoon|
|Soy sauce||2 Tablespoon (Reduced Sodium/Regular)|
|Cornstarch||1 1⁄2 Tablespoon|
|Red bell pepper||1 Large|
|Red onion||1 Medium|
|Chicken broth||3⁄4 Cup (12 tbs)|
|Dried red pepper flakes||1⁄4 Teaspoon|
|Garlic||2 Clove (10 gm), crushed|
|Canned sliced water chestnuts||8 Ounce, drained (1 Can)|
|Walnut halves/Pieces||1⁄4 Cup (4 tbs)|
1 Cut the chicken into 1 -inch cubes. Place the chicken in a bowl and add 1 tablespoon of the oil, 1 tablespoon of the soy sauce and 1 tablespoon of the cornstarch. Toss to thoroughly coat the chicken.
2 Cut the bell pepper into 1-inch squares. Halve the onion and cut it into 1/4 inch-thick slices. Separate the broccoli florets from the stem and cut the stem into Winch-thick slices.
3 In a small bowl, combine the broth, sugar, red pepper flakes and the remaining 1 tablespoon soy sauce and 1 1/2 teaspoons cornstarch.
4 In a large skillet or wok, warm 1 tablespoon of the oil over medium-high heat. When the oil is very hot but not smoking, add the chicken and the marinade and stir-fry for 2 to 3 minutes, or until the chicken is opaque but still slightly pink in the center. Transfer the chicken to a plate and set aside.
5 Add the remaining 1 tablespoon oil to the skillet. Add the bell pepper, onion, broccoli, garlic and water chestnuts and stir-fry until the onions begin to wilt, 2 to 3 minutes.
6 Return the chicken to the skillet and add the walnuts. Stir the broth mixture, add it to the skillet and bring the liquid to a boil.
7 Cook, stirring constantly, until the vegetables are crisp-tender and the chicken is cooked through, 2 to 3 minutes longer.
Serving size: Complete recipe
Calories 1263 Calories from Fat 579
% Daily Value*
Total Fat 66 g102.1%
Saturated Fat 8.5 g42.4%
Trans Fat 0.1 g
Cholesterol 164.4 mg54.8%
Sodium 2570.6 mg107.1%
Total Carbohydrates 94 g31.5%
Dietary Fiber 23.2 g92.6%
Sugars 29.7 g
Protein 92 g183.2%
Vitamin A 125.2% Vitamin C 624.6%
Calcium 305.6% Iron 146.8%
*Based on a 2000 Calorie diet