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Garlic Chicken Stir-Fry

2011-06-14
Garlic Chicken Stir-Fry
Prep Time:
25 mins
Cook Time:
6 mins
Marinate Time:
30 mins
Total Time:
1 hr 1 mins
Servings:
4

Ingredients

  • 12 ounce skinless, boneless chicken breast halves

  • 1 cup water

  • 3 tablespoon reduced-sodium soy sauce

  • 1 tablespoon rice vinegar or white wine vinegar

  • 1 tablespoon cornstarch

  • 2 tablespoon cooking oil

  • 10 green onions, bias-sliced into 1-inch pieces

  • 1 cup thinly sliced fresh mushrooms

  • 12 cloves garlic, peeled and finely chopped

  • ½ cup sliced water chestnuts

  • 2 cup hot cooked white, jasmine, or basmati rice

Directions

  1. Cut chicken into 1/2-inch pieces. Place chicken in a resealable plastic bag set in a shallow dish. For marinade, stir together water, soy sauce, and vinegar. Pour over chicken; seal bag. Marinate in the refrigerator for 30 minutes. Drain chicken, reserving the marinade. Stir cornstarch into reserved marinade; set aside.

  2. Pour oil into a wok or large skillet. (If necessary, add more oil during cooking.) Heat over medium-high heat. Add green onion, mushrooms, and garlic to wok; cook and stir for 1 to 2 minutes or until tender. Remove vegetables from wok.

  3. Add chicken to wok; cook and stir for 2 to 3 minutes or until no longer pink. Push chicken from center of wok. Stir marinade mixture; add to center of wok. Cook and stir until thickened and bubbly. Return cooked vegetables to wok. Add water chestnuts. Cook and stir about 1 minute more or until heated through. Serve with rice. Makes 4 servings.

Garlic Chicken Stir-Fry with Cashews:

Prepare as above, except stir 1/2 teaspoon crushed red pepper into marinade. Stir in 1 cup cashews with water chestnuts. Nutrition Facts per 1 cup: 511 cal., 25 g total fat (5 g sat. fat), 49 mg chol., 495 mg sodium, 44 g carbo., 3 g fiber, 30 g pro.Daily Values: 10% vit. A, 18% vit. C, 9% calcium, 25% ironExchanges: 2 1/2 Starch, 3 Very Lean Meat, 1/2 Vegetable, 4 Fat

Nutrition Facts (per serving)

313 Calories
9g Fat
33g Carbs
25g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 313
% Daily Value *
Total Fat 9g 12%
Saturated Fat 2g 10%
Cholesterol 49mg 16%
Sodium 490mg 21%
Total Carbohydrate 33g 12%
Total Sugars 2g
Protein 25g 50%
Vitamin C 10.6mg 12%
Calcium 70.7mg 5%
Iron 2.5mg 14%
Potassium 416mg 9%
Folate, total 72.6mcg
Vitamin B-12 0.2mcg
Vitamin B-6 0.6mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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