DINNER
28
Stir frying uses much less oil than regular frying.
So it’s a calorie-efficient way to cook crunchy
vegetables and lean chicken with the bold flavors
of sesame seed oil, soy sauce, garlic and ginger.
Serves:
1
Serving Size:
8 ounces
Prep Time:
5 minutes
Inactive:
5 minutes
Cook:
10 minutes
TOTAL:
20 minutes
INGREDIENTS:
• 1 4-ounce boneless skinless chicken breast
• 4 ounces green beans
• 2 ounces carrots
• 1 ounce red pepper
• 2 tablespoons almonds, sliced
• 2 tablespoons sesame seed oil
• 3 tablespoons low-sodium soy sauce
• 1 tablespoon ground ginger
• 1 tablespoon granulated garlic
• ¼-cup water or white wine
INSTRUCTIONS:
Slice chicken, carrots and red pepper julienne style. Then slice almonds and set aside. Spray 10"
frying pan with cooking spray. Add sesame seed oil to the pan over medium heat. Add green beans,
carrots and red peppers to pan. While cooking, add sliced chicken, soy sauce, ground ginger and
garlic. Before mixture becomes dry, add ¼ cup of water or white wine to taste and stir. Cook until
chicken is cooked through. Sprinkle with almonds before serving.
NUTRITIONAL VALUE:
Calories: 400
Sodium: 350 mg
Fat: 17 g
Carbohydrates: 28 g
Protein: 37 g
Sugars: 6 g
STiR FRY CHiCKEN DELiGHT
Freddie from Store 4631
in Richmond, VA
Ryan,
Wellness Champion
per serving
400
CALORIES
