Youtor
Chicken Vegetable StirFry
>> YOUR LINK HERE: ___ http://youtube.com/watch?v=0HfQHvbq0Yc
The Health Teaching Kitchen presents a Chicken Vegetable Stir-Fry. Learn how to make your own stir-fry sauce, flavored with lemon, ginger, and garlic. Learn techniques for stir-frying chicken and vegetables. Recipes also works well with lean beef, pork, shrimp, or tofu. For more information and recipes, visit: https://www.nutrition.va.gov/Healthy_... • 4 servings, about 1 ¼ cup stir-fry with 1 cup brown rice • Ingredients: • • 1 lemon • • 1/2 cup reduced-sodium chicken broth • • 3 tablespoons reduced-sodium soy sauce • • 2 tsp fresh minced ginger (or ½ tsp dry ground ginger) • • 1 Tbsp honey • • 2 teaspoons cornstarch • • 1 tablespoon canola oil • • 1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces • • 1 bag frozen stir fry vegetables (or 3 cups fresh chopped vegetables) • • 1 tablespoon chopped garlic • Directions: • 1. Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk the juice with broth, soy sauce, ginger, honey and cornstarch in a small bowl. • 2. Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with tongs. Add frozen vegetables to the pan, cook about 5 minutes. Add garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes. Add the chicken; cook, stirring, until heated through, 1 to 2 minutes. • Serve over brown rice • Nutrition Facts: 1 ¼ cups stir fry with 1 cup brown rice • Calories: 444 • Total Fat 8.2gm • Sat. Fat 1.3gm • Cholesterol 70.2mg • Sodium 546mg • Total Carbs. 55.8g • Dietary Fiber 6.3g 14% • Protein 32.4g
#############################
