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Chicken Stir-Fry

Use pre-cut chicken and vegetables and this tasty chicken stir-fry is faster than take-out. The key to a crispy stir-fry is very hot oil—your veggies will cook quickly instead of soaking up fat.

Suggested Serving Size

1 cup stir fry, 1/2 cup rice

Ingredients

  • 1 cup reduced-sodium chicken broth (gluten free if needed)
  • 1 1/2 Tbsp fresh lemon juice
  • 1 Tbsp soy sauce (gluten free if needed)
  • 1 garlic clove, minced
  • 2 tsp cornstarch
  • 1 Tbsp olive oil or canola oil
  • 2 boneless, skinless chicken breast halves (4 oz each), cut into strips
  • 1 cup broccoli florets
  • 1/2 large red bell pepper, cut into 1-inch strips
  • 1/2 large yellow bell pepper, cut into 1-inch strips
  • 1 yellow onion, sliced
  • Black pepper to taste
  • 2 cups cooked brown rice

Preparation

  1. In a small bowl, whisk together chicken broth, lemon juice, soy sauce, garlic and cornstarch.
  2. Heat oil in skillet over medium-high heat until hot. Add chicken strips and sauté, stirring, for 3 minutes, or until browned. Add broccoli, bell peppers, and onion and sauté, stirring, for 3 to 4 minutes, or until onion is softened.
  3. Stir in broth mixture and cook, stirring occasionally, for about 3 minutes, or until sauce thickens. Serve over brown rice.

Nutrition
Servings Per Container 4
Calories 245
Total Fat 5
Trans Fat 0
Poly Fat 0
Mono Fat 0
Cholesterol 33
Sodium 414
Total Carb 32
Fibers 3
Sugars 0
Proteins 18
Vitamin A 0
Vitamin C 0
Iron 0

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