Garden Stir-Fry
Ingredients
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2 tablespoon vegetable oil
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3 cup firm veggies, such as carrots, thinly bias-sliced; small cauliflower florets; green beans, halved crosswise; thin onion wedges; and/or quartered mushrooms
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2 cloves garlic, minced
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3 cup tender veggies, such as small broccoli florets; snow pea pods, halved crosswise; sweet pepper strips; and/or sliced yellow summer squash
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1 pound skinless, boneless chicken breast, cut into bite-size pieces
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1 recipe Stir-Fry Sauce
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¼ cup chopped peanuts or chow mein noodles
Stir-Fry Sauce
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½ cup reduced-sodium soy sauce
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2 tablespoon brown sugar, packed
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2 tablespoon rice vinegar
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2 teaspoon ground ginger
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¼ teaspoon crushed red pepper
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¼ teaspoon sesame oil (optional)
Directions
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In a 12-inch skillet or wok heat 1 Tbsp. of the oil over medium-high heat. Add firm veggies and garlic. Cook and stir for 3 minutes. Add tender veggies. Cook and stir for 3 to 5 minutes more or until vegetables are crisp-tender. Transfer vegetables to a bowl.
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In the same skillet heat the remaining 1 Tbsp. oil over medium-high heat. Add chicken. Cook and stir until chicken is no longer pink. Move meat to edge of skillet.
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Add Stir-Fry Sauce to center of skillet; bring to boiling. Cook and stir until slightly thickened. Return vegetable mixture to skillet. Toss to coat; heat through. Add chopped peanuts.
Stir-Fry Sauce
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Stir together all ingredients until well combined.
Nutrition Facts (per serving)
| 407 | Calories |
| 22g | Fat |
| 22g | Carbs |
| 31g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 407 | |
| % Daily Value * | |
| Total Fat 22g | 28% |
| Saturated Fat 5g | 25% |
| Cholesterol 73mg | 24% |
| Sodium 981mg | 43% |
| Total Carbohydrate 22g | 8% |
| Total Sugars 11g | |
| Protein 31g | 62% |
| Vitamin C 77.5mg | 86% |
| Calcium 75mg | 6% |
| Iron 2.5mg | 14% |
| Potassium 1663mg | 35% |
| Folate, total 69.7mcg | |
| Vitamin B-12 0.4mcg | |
| Vitamin B-6 1mg | |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.