Becky Luigart-Stayner
Good,
Solid Recipe
Frozen stir-fry mixes and frozen shelled edamame save prep time and don't require thawing. The slightly sweet and nutty stir-fried vegetables complement the delicately flavored chicken. You can serve this over udon noodles or rice stick noodles instead of rice.
Yield
6 servings (serving size: 2/3 cup chicken mixture and 1/3 cup rice)
Ingredients
· 2 teaspoons canola oil
· 1 tablespoon minced peeled fresh ginger
· 2 teaspoons minced peeled fresh lemongrass
· 2 garlic cloves, minced
· 1 pound skinless, boneless chicken breast, cut into bite-sized pieces
· 2 cups frozen shelled edamame (green soybeans)
· 2 cups frozen bell pepper stir-fry mix
· 2 tablespoons low-sodium soy sauce
· 1 tablespoon mirin (sweet rice wine)
· 1 teaspoon dark sesame oil
· 1/4 teaspoon cornstarch
· 1/2 cup (1/4-inch) diagonally cut green onions
· 2 teaspoons dark sesame seeds
· 1/2 teaspoon salt
2 cups hot cooked brown rice
Preparation
Heat canola oil in a large nonstick skillet over medium-high heat. Add ginger, lemongrass, and garlic; sauté 1 minute or just until mixture begins to brown. Add chicken; sauté 2 minutes. Add edamame and stir-fry mix; sauté 3 minutes. Combine soy sauce, mirin, sesame oil, and cornstarch, stirring with a whisk. Add to pan; cook 1 minute. Remove from heat. Stir in onions, sesame seeds, and salt. Serve over rice.
Nutritional Information
Calories: 277 (21% from fat)
Fat: 6.5g (sat 0.7g,mono 2.3g,poly 2.6g)
Protein: 25.5g
Carbohydrate: 27.1g
Fiber: 5.4g
Cholesterol: 44mg
Iron: 2.4mg
Sodium: 452mg
Calcium: 72mg
Steve Petusevsky, Whole Foods Cookbook, Cooking Light,
MARCH 2006