Chicken & Red Vegetable Stir-Fry
The technique of stir-frying not only saves time for the cook; it also preserves the colors, flavors, and textures of all the ingredients in the dish. In this recipe, strips of chicken, red onion, red cabbage, and red bell pepper are quickly cooked in a hot-and-sweet sauce.
  • 1 tablespoon cornstarch
  • 1/3 cup dry sherry
  • 2 tablespoons reduced-sodium soy sauce
  • 1 tablespoon minced garlic
  • 1 tablespoon light brown sugar
  • 1/2 teaspoon crushed red pepper flakes
  • 2 tablespoons olive oil
  • 1 pound skinless, boneless chicken breast, cut across the grain into 1/2-inch-wide strips
  • 1 large red onion, halved lengthwise then sliced crosswise into half-rounds
  • 1-1/2 cups finely shredded red cabbage
  • 2 medium red bell peppers, cut into strips
  • 1 navel orange, peeled and cut crosswise into slices

1. In a small cup or bowl, blend cornstarch with sherry, soy sauce, garlic, brown sugar, and red pepper flakes. Set aside.

2. In a large nonstick skillet, heat 2 teaspoons of oil over medium-high heat. Add chicken and stir-fry until just barely cooked, about two minutes. With slotted spoon, transfer chicken to a plate and cover loosely to keep warm.

3. Add 2 teaspoons of oil to skillet and heat. Add onion and stir-fry until softened, about three minutes. Add remaining 2 teaspoons oil and cabbage and bell peppers, and stir-fry until crisp-tender, about two minutes.

4. Add reserved sherry mixture to skillet along with chicken (and any juices that have collected on plate). Cook over medium-high heat until the sauce thickens and chicken is cooked through, about three minutes.

5. Serve stir-fry topped with orange slices.

Nutritional Information
Per serving: 303 calories, 8.5g total fat, 1.3g saturated fat, 5.3g monounsaturated fat, 1g polyunsaturated fat, 3g dietary fiber, 29g protein, 23g carbohydrate, 66mg cholesterol, 387mg sodium.
Good source of: incoles, selenium, vitamin B6, vitamin C.

Date Published: 09/19/2005 > Printer-friendly Version

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