Prep time: 15 minutes
Cook time: 15 minutes
Sweet and sour flavors make a winning combination in this healthier version of a popular Chinese dish
- 1 bag (12 oz) frozen vegetable stir-fry
- 1 Tbsp peanut oil or vegetable oil
- 1 Tbsp ginger, minced
- 1 Tbsp garlic, minced (about 2 – 3 cloves)
- 1 Tbsp fresh scallions (green onions), minced
- 2 Tbsp rice vinegar
- 1 Tbsp Asian hot chili sauce
- 2 Tbsp brown sugar
- 1 Tbsp cornstarch
- 1 C low-sodium chicken broth
- 12 oz boneless, skinless chicken breast, cut into thin strips
- 1 Tbsp lite soy sauce
- Thaw frozen vegetables in the microwave (or place entire bag in a bowl of hot water for about 10 minutes). Set aside until step 6.
- Heat oil in a large wok or sauté pan on medium heat. Add ginger, garlic and scallions, and stir fry until cooked, but not brown, about 2 – 3 minutes.
- Add the rice vinegar, chili sauce, and brown sugar to the pan, and bring to a simmer.
- In a bowl, mix cornstarch with chicken broth, and add to the pan. Bring to a boil over high heat, stirring constantly. Lower temperature to a gentle simmer.
- Add chicken, and stir continually for 5 – 8 minutes.
- Add vegetables and mix gently. Simmer with lid on to reheat, about 2 minutes.
- Add soy sauce and mix gently.
- Divide into four even portions and serve.
Tip: Try serving with a side of steamed rice.
Yield: 4 servings
Serving size: 3 oz chicken, 1 C vegetables
Each serving provides: calories 221, total fat 6g, saturated fat 1g, cholesterol 51mg, sodium 287mg, total fiber 3g, protein 23g, carbohydrates 21g, potassium 460mg