Chicken and Vegetable Stir Fry
This dish came out of the same cookbook as the Baked Haddock.
I needed orange juice and orange zest so I bought a large orange, could have used two.
I got the marinade mixed up for the chicken. Orange juice, soy sauce, sherry and garlic.
The chicken soaking in the marinade. It needs to sit for 20 minutes.
While the chicken was soaking I sliced up the onion and pepper.
Next up was the bok choi.
The recipe called for 5 cups but I only got four so I made do with that.
Once the chicken was cooked it was set aside,
While the vegetables cooked.
Once the veggies are cooked you add the chicken back in and thicken it all up.
Chicken and Vegetable Stir Fry
1/2 tsp grated orange peel
1/3 cup orange juice
2 tblsp low sodium soy sauce
2 tblsp dry sherry (I used Cream Sherry because that is what I had)
2 cloves garlic, minced (I used 4 cloves)
12 ozs boneless, skinless chicken breasts, sliced 1/4 inch thick
1 tblsp cornstarch
2-1/2 tsp vegetable oil
5 packed cups of bok choi, cut into 1/2 inch pieces
1 large red bell pepper, cut into thin strips
1 medium onion, thinly sliced
In a medium bowl, combine the orange peel, 2 tblsps of the orange juice, 1 tblsp of the soy sauce1 tablsp of the sherry and the garlic. Stir until well blended. Add the chicken and stir to coat. Cover and let set for 20 minutes.
Meanwhile to the remaining orange juice, add the cornstarch and remaing 1 tblsp soy sauce and 1 tblsp sherry. Mix well and set aside.
Heat 1-1/2 tsp oil in a large, deep non-stick pan or skillet over med-high heat. Using a slotted spoon remove the chicken from the bowl and add to the skillet. Reserve the marinade.
Cook, stirring often for 2-3 minutes or until no longer pink in the center. Transfer to a bowl.
Heat the remaining 1 stp oil in the pan, add the veggies and cook, stirring constantly, for 3 minutes or until the greens o fthe bok choi start to wilt.
Add the cooked chicken back to the pan, its juices and the reserved marinade. Stir in the cornstarch mixture. Cook, stirring constantly for 2 minutes or until the sauces is thickened.
Makes 4 servings
187 calories, 4 g fat per serving
I needed orange juice and orange zest so I bought a large orange, could have used two.
I got the marinade mixed up for the chicken. Orange juice, soy sauce, sherry and garlic.
The chicken soaking in the marinade. It needs to sit for 20 minutes.
While the chicken was soaking I sliced up the onion and pepper.
Next up was the bok choi.
The recipe called for 5 cups but I only got four so I made do with that.
Once the chicken was cooked it was set aside,
While the vegetables cooked.
Once the veggies are cooked you add the chicken back in and thicken it all up.
Chicken and Vegetable Stir Fry
1/2 tsp grated orange peel
1/3 cup orange juice
2 tblsp low sodium soy sauce
2 tblsp dry sherry (I used Cream Sherry because that is what I had)
2 cloves garlic, minced (I used 4 cloves)
12 ozs boneless, skinless chicken breasts, sliced 1/4 inch thick
1 tblsp cornstarch
2-1/2 tsp vegetable oil
5 packed cups of bok choi, cut into 1/2 inch pieces
1 large red bell pepper, cut into thin strips
1 medium onion, thinly sliced
In a medium bowl, combine the orange peel, 2 tblsps of the orange juice, 1 tblsp of the soy sauce1 tablsp of the sherry and the garlic. Stir until well blended. Add the chicken and stir to coat. Cover and let set for 20 minutes.
Meanwhile to the remaining orange juice, add the cornstarch and remaing 1 tblsp soy sauce and 1 tblsp sherry. Mix well and set aside.
Heat 1-1/2 tsp oil in a large, deep non-stick pan or skillet over med-high heat. Using a slotted spoon remove the chicken from the bowl and add to the skillet. Reserve the marinade.
Cook, stirring often for 2-3 minutes or until no longer pink in the center. Transfer to a bowl.
Heat the remaining 1 stp oil in the pan, add the veggies and cook, stirring constantly, for 3 minutes or until the greens o fthe bok choi start to wilt.
Add the cooked chicken back to the pan, its juices and the reserved marinade. Stir in the cornstarch mixture. Cook, stirring constantly for 2 minutes or until the sauces is thickened.
Makes 4 servings
187 calories, 4 g fat per serving
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