Healthy Chicken Stir Fry (TNT)

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Healthy Chicken Stir Fry (TNT)

Post by pstarkoski on Tue Jan 13, 2009 4:37 am

Healthy Chicken Stir Fry--Serves 4

3 chicken breast halves cut into one-inch cubes
3 cups Broccoli florets
2 small Zucchini chopped
1 red Pepper sliced into quarter inch strips
2 Tbl olive oil divided
3 Tbl low-salt soy sauce
1/2 cup water
2 Tbl cornstarch
4 green onions chopped, including some of the green part
For this dish you can use a large wok or two large saute pans. I'm going to give the description for the saute pans. If you use a wok you can just add it all in.
In a large, non-stick saute pan. Put in one Tbl of olive oil. Heat oil. Put in chicken only and saute until no longer pink inside. Stir often to keep chicken from sticking.
In a second large, saute pan add other tablespoon of olive oil. Heat oil and then add Broccoli, and red Pepper. Saute on medium high for one minute. Add Zucchini and cook one more minute. One of the secrets to good, healthy Chinese food is to cook the veggies only until they still have a bit of a bite to them. Don't make them wilty or you'll just be eating mush.
Add soy sauce to chicken and toss for a half a minute more on medium. Make sure pink is gone from center of chicken pieces. Now make your sauce.
In a cup add water and cornstarch. Stir mixture to dissolve cornstarch. Now add liquid to the chicken. Turn heat back up and stir constantly until sauce turns to a glaze. It will become shiny and stick to chicken.
Pour chicken, sauce, and all veggies in to a large bowl to mix. (If you are using a wok it should be large enough to hold all of this). When it"s mixed up, and sauce is now glazing veggies, you are ready to serve.
Put stir-fry in a bowl and sprinkle with green onions. You're ready to eat.
Optional: Many like rice with their Chinese food. I've been skipping the rice to cut down carbs, but this will taste great served on top of rice.

Recipe Source: A_Thru_ZCrafts_And_Recipes yahoo group, submitted by Evelyn Tabler.


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