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Wednesday, August 28, 2013

Sweet n Sour Chicken Stir-Fry

You've gotta love stir-fries.  They are really fast and easy to make and also one of my favorite ways to get my daily dose of a variety of vegetables--the more color, the healthier (and of course, I used all organic and encourage you to do so also).  Plus, stir-fries taste so good; it doesn't even taste like you're eating healthy.  


16 oz Boneless Skinless Chicken Breasts (Organic!)
1/4 cup Cornstarch
2 Tbsp. Reduced-Sodium Soy Sauce
1 tsp.  Ground Ginger
1 tsp. Garlic Powder
1 cup  Chicken Broth
1/3 cup Sweet 'n Sour Sauce (try to find one with high fructose corn syrup and too many preservatives!)
3 Tbsp Cooking Oil, divided
2 cups Broccoli Florets
1 cup Sliced Carrots (about 3 carrots)
1 Red Bell Pepper, cut into strips
1 Green Bell Pepper, cut into strips
4 oz. Mushrooms (I used canned, but fresh also works)
Whole-Grain Brown Rice


1.  Cut chicken into approximately 1-in. squares; place in a bowl (or plastic bag) with cornstarch and toss to coat.

2.  In a separate bowl, combine soy sauce, ginger, garlic powder, sugar, and chicken broth. Set aside. 

3. Over Medium-High to High heat, heat 2 Tbsp. oil in a large skillet or wok.  Once oil is warm, add chicken and stir-fry 3-5 minutes (or until no longer pink).  Remove from skillet/wok. 

4.  Add remaining oil. Stir- fry broccoli, carrots, bell peppers, and mushrooms for 5-7 minutes or until crisp-tender.  

5.  Add chicken to the skillet.  Pour in chicken broth mixture and sweet and sour sauce. Cook and stir until thickened and hot.

6.  Serve over a bed of whole-grain brown rice (I made instant brown rice, bowling water while I cut chicken and adding rice after chicken was cooked and before I stir-fried the veggies). 

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