Tuesday, July 17, 2007

Orange Chicken Stir Fry

Prep/Total Time: 30 minutes
Yield: 2 servings

2 teaspoons cornstarch
1/2 cup reduced-sodium chicken broth
1/3 cup orange juice
2 tablespoons reduced-sodium soy sauce
2 teaspoons sugar
2 teaspoons white wine vinegar
1 teaspoon sesame oil
1/2 pound boneless skinless chicken breasts, cut into strips
2 teaspoons canola oil, divided
1 small sweet red pepper, julienned
1 cup fresh snow peas
1 small onion, halved and sliced
1 teaspoon grated orange peel
1 garlic clove, minced
hot cooked rice, optional

In a small bowl, combine cornstarch and broth until smooth. Stir in the orange juice, soy sauce, sugar, vinegar and sesame oil; set aside.

In a large nonstick skillet or wok, stirfry chicken in one teaspoon canola oil over medium heat for 5-7 minutes or until juices run clear; remove and keep warm. Stir-fry the red pepper, peas, onion, orange peel and garlic in remaining oil for 3-5 minutes or until vegetables are crisp tender. Return chicken to the pan.

Stir orange juice mixture; pour over chicken mixture. Bring to a boil; cook and stir for 1 minute or until thickened. Serve over rice if desired.

Tips and Tricks
Although this recipe supposedly makes 2 servings, I have always gotten at least 4 out of it. It is versatile, because you can add whichever vegetables you prefer, and the sauce if also good with meat stirfries. I would recommend doubling the sauce ingredients because the rice tends to absorb it. In place of the red pepper, snow peas and onion, I use two bags of Birds Eye Steam Fresh mixed vegetables, which are steamed in the bag in the microwave, and I also put in a can of water chestnuts. Use garlic powder if you don't have fresh garlic, and I have omitted the sesame oil when we didn't have any. My husband adds hoisin sauce and red pepper flakes for more fire.
Make It Healthier
Serve over brown rice. Use 100% orange juice. Use lean chicken.
How Kids Can Help
Push microwave buttons if steaming veggies. Measure ingredients.

Nutrition Facts
1 1/2 cups (calculated without rice) equals 303 calories, 10 g fat (1 g saturated fat), 63 mg cholesterol, 820 mg sodium, 24 g carbohydrate, 4 g fiber, 28 g protein
Diabetic Exchanges
3 very lean meat, 2 vegetable, 1 1/2 fat, 1 starch

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