We have a fridge full of fresh produce, and a stir fry sounded like a great way to use them up. I usually have trouble making a good stir-fry sauce, but this one was easy and delicious.
Stir Fry:
I have no set recipe as I tend to change it up based on what vegetables and meat I have available. This time I used:
1 lb boneless, skinless chicken breasts (trimmed of fat and cut into bite-sized pieces)
tri-colored peppers
baby corn
green beans
baby leaf spinach
water chestnuts
mushrooms
bean sprouts
Stir Fry Directions:
Add one tsp of olive oil to a hot skillet; add chicken and cook until it is no longer pink. Add 2 more tsp of olive oil to the pan and add vegetables. Continue to cook over medium heat until vegetables are tender crisp. Stir frequently to avoid burning. Add sauce (see recipe below) and bring to a boil. Dissolve the cornstarch in water and pour slowly into the stir fry. Cook until the sauce has thickened. Serve over brown rice or noodles.
Sauce Ingredients:
3/4 cups of chicken broth (use beef or vegetable broth if making beef stir fry)
1/8 cup packed brown sugar
1/8 tsp ground ginger
1 clove of garlic minced
1/4 cup soy sauce
1/8 cup cider vinegar
2 tbs cornstarch
1/4 cup water
Directions:
Combine all ingredients except for the cornstarch and water and mix thoroughly. Add the mixture to the stir fry and bring to a boil. Dissolve the cornstarch in the water and pour into the stir fry. Cook, stirring constantly, until thickened.
Nutrition:
Vegetables - zero points
Chicken - 16 points (for entire amount)
Sauce - 4 points (for entire amount) or 184 calories, 0 grams of fat, 0.6 grams of fiber
Olive Oil - 4 points (for entire amount) or 119 calories, 13.5 grams of fat, 0 grams of fiber
1/6 of the stir fry it would be 4 points. 1/2 cup of brown rice would add 2 more points.
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