Nutrients per serving
- Protein: 23.0 grams
- Fat: 6.0 grams
- Carbohydrate: 14.0 grams
- Fibre: 2.0 grams
- Calories: 208
Chicken
Chicken & Vegetable Stir-Fry
The availability of greenhouse vegetables means fresh, local vegetables year round to add colour, crunch, flavour and important nutrients to meals. Serve this quick stir-fry over rice or noodles.
Cooking Time: 10 minutes
Servings: 4
Ingredients:
- 1/3 cup (75 mL) sodium reduced chicken broth or water
- 2 tbsp (25 mL) soy sauce
- 1 tbsp (15 mL) each Asian chili garlic sauce, hoisin sauce and rice vinegar
- 1 tsp (5 mL) each granulated sugar and cornstarch
- 4 tsp (20 mL) vegetable oil
- 12 oz (375 g) boneless skinless Ontario Chicken Thighs, cut into strips
- 1 Ontario Onion, cut into thin wedges
- 2 Ontario Carrots, cut into thin diagonal slices
- 1/2 each Ontario Greenhouse Sweet Red and Yellow Pepper, cut into julienne strips
- 1 tbsp (15 mL) minced gingerroot
- 1/4 cup (50 mL) chopped fresh coriander
Preparation:
Stir together broth, soy sauce, chili garlic sauce, hoisin sauce, vinegar, sugar and cornstarch until smooth; set aside.
In large non-stick skillet, heat 2 tsp (10 mL) of the oil over medium-high heat. Stir-fry chicken for 2 to 3 minutes or until juices run clear when chicken is pierced. Remove to plate.
Add remaining oil to skillet; stir-fry onion, carrots, pepper and ginger until tender-crisp, 3 to 5 minutes. Return chicken to pan; stir sauce mixture and add to pan. Bring to boil and cooking until slightly thickened, about 2 minutes. Sprinkle with coriander.
Tip: Try Ontario turkey breast or thigh strips instead of chicken.
