Chicken and Vegetable Stir Fry
|Grated orange peel||1⁄2 Teaspoon|
|Orange juice||1⁄3 Cup (5.33 tbs)|
|Reduced sodium soy sauce||2 Tablespoon|
|Dry sherry||2 Tablespoon|
|Garlic||2 Clove (10 gm), minced|
|Crushed red pepper flakes||1⁄4 Teaspoon|
|Boneless skinless chicken breast||12 Ounce, cut into 1/4 inch thick strips|
|Vegetable oil||2 1⁄2 Teaspoon|
|Chopped bok choy||5 Cup (80 tbs) (1/2 Inch Pieces)|
|Red bell pepper||1 Large, cut into thin strips|
|Onion||1 Medium, thinly sliced|
|Shredded basil||1⁄4 Cup (4 tbs)|
In a medium bowl, combine the orange peel, 2 tablespoons of the orange juice, 1 tablespoon of the soy sauce, 1 tablespoon of the sherry, the garlic, and red-pepper flakes until blended.
Add the chicken and toss to coat.
Cover and let stand for 20 minutes.
Meanwhile, to the remaining orange juice, add the cornstarch, the remaining 1 tablespoon soy sauce, and the remaining 1 tablespoon sherry.
Mix well and set aside.
Heat 1 1/2 teaspoons of the oil in a large, deep nonstick skillet or wok over medium-high heat.
Using a slotted spoon, remove the chicken from the bowl and add to the skillet; reserve the marinade.
Cook, stirring often, for 2 to 3 minutes, or until no longer pink in the center.
Transfer to a clean bowl.
Heat the remaining 1 teaspoon oil in the skillet.
Add the bok choy, bell pepper, onion, and salt.
Cook, stirring constantly, for 3 minutes, or until the greens of the bok choy start to wilt.
Return the chicken and its juices and the reserved marinade to the skillet.
Cook for 3 minutes.
Stir the cornstarch mixture again and pour into the skillet.
Cook, stirring constantly, for 2 minutes, or until the juices are thickened and bubbly.
Calories 202 Calories from Fat 41
% Daily Value*
Total Fat 5 g7.1%
Saturated Fat 0.76 g3.8%
Trans Fat 0 g
Cholesterol 49.3 mg16.4%
Sodium 538.3 mg22.4%
Total Carbohydrates 17 g5.6%
Dietary Fiber 2.8 g11.1%
Sugars 6.4 g
Protein 23 g45.3%
Vitamin A 101.1% Vitamin C 161.7%
Calcium 12.7% Iron 10.3%
*Based on a 2000 Calorie diet