Chinese Stir Fry

Recipe from Scott Berger, Team Leader, Wal-Mart

It takes only minutes to stir fry these colorful ingredients in a wok. Mix in your favorite veggies, like peas, mushrooms and peppers, with chicken breasts to create a colorful dinner. Consider using the time you'll save to take a walk with a friend.

Ingredients

• 3 boneless, skinless chicken breast halves (approximately 8 ounces each, uncooked)
• 1/2 cup snow pea pods
• 1/4 cup each red, yellow and green bell peppers, cut into slices
• 1/2 cup sliced mushrooms
• 2 teaspoons ginger (1 teaspoon if using freshly-grated)
• 1/2 cup low-sodium soy sauce
• 2 tablespoons sugar
• 1/2 cup low-sodium, non-fat chicken broth
• Non-fat cooking spray
• 2 cups cooked brown rice

Preparation

1. Brown chicken in non-fat cooking spray, approximately 4 minutes per side or until juices run clear. A wok is best, but a stovetop skillet works fine.
2. Remove chicken from wok, cut into cubes.
3. Return chicken to wok. Add 1/2 of the broth and all of the vegetables. Cover and cook 5 minutes.
4. Combine remaining broth, ginger, sugar and soy sauce.
5. Pour over chicken and veggies.
6. Serve immediately over rice.

6 servings per recipe

Nutritional Analysis (per serving)

• 335 calories
• 20 g protein
• 56 g carbohydrates
• 3 g fat (1 g saturated fat)