This basic stir-fry recipe gives you many options. You can choose between the Asian and Italian flavorings (see Italian Stir-Fry on page 147), and you can vary the meat by replacing the chicken with round steak, pork chops or tenderloin, firm-fleshed fish, bay scallops, or tofu. Save even more time by using precut vegetables or frozen mixed vegetables (no need to thaw before cooking). Even if you make only half this recipe, you’ll probably want to make the entire amount of sauce.

　　

Ingredients

serves 4, 1 heaping cup per serving

　　

Sauce

2 tablespoons water

　　1 tablespoon bottled stir-fry sauce (lowest sodium available)

　　1 teaspoon cornstarch

　　1 teaspoon canola or corn oil

　　1 pound boneless, skinless chicken breasts, all visible fat discarded, thinly sliced

　　1 cup broccoli florets, cut into 1-inch pieces

　　1/2 cup sliced red bell pepper

　　1/2 cup thinly sliced carrot

　　1/2 cup canned baby corn, rinsed, drained, and cut into bite-size pieces

　　2 medium green onions, sliced

　　1 teaspoon bottled minced garlic or 2 medium garlic cloves, minced

　　

Step 1

In a small bowl, whisk together the sauce ingredients. Set aside.

　　

Step 2

In a wok or large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 3 to 4 minutes, or until no longer pink in the center, stirring occasionally.

　　

Step 3

Add the remaining ingredients. Cook for 3 to 4 minutes, or until the vegetables are tender-crisp, stirring frequently.

　　

Step 4

Push the chicken mixture aside, making a well in the center of the wok. Pour the sauce into the well. Stir the chicken mixture into the sauce. Cook for 1 to 2 minutes, or until the sauce has thickened, stirring occasionally.

　　

Italian Stir-Fry

Step 5

Prepare as directed on page 146 except replace the sauce mixture with 3 tablespoons fat-free, low-sodium chicken broth, 1 teaspoon cornstarch, and 1/2 teaspoon dried oregano, crumbled; replace the canola or corn oil with olive oil; and replace the carrot and corn with 1/2 cup sliced fresh asparagus and 1/2 cup sliced zucchini. Add 1 medium-sliced Italian plum (Roma) tomato when adding the chicken mixture. (serves 4, 1 1/4 cups per serving)

　　

nutrition information

Step 6

(Per Serving)

　　

Step 7

Calories: 179

　　

Step 8

Total Fat: 3.0g

　　

Step 9

Saturated: 0.5g

　　

Step 10

Trans: 0.0g

　　

Step 11

Polyunsaturated: 0.5g

　　

Step 12

Monounsaturated: 1.0g

　　

Step 13

Cholesterol: 66mg

　　

Step 14

Sodium: 208mg

　　

Step 15

Carbohydrates: 8g

　　

Step 16

Fiber: 3g

　　

Step 17

Sugars: 3g

　　

Step 18

Protein: 28g

　　

Step 19

Dietary Exchanges

　　

Step 20

1/2 Carbohydrate

　　

Step 21

3 Very Lean Meat

　　

Italian Stir-Fry

Step 22

(Per Serving)

　　

Step 23

Calories: 164

　　

Step 24

Total Fat: 2.5g

　　

Step 25

Saturated: 0.5g

　　

Step 26

Trans: 0.0g

　　

Step 27

Polyunsaturated: 0.5g

　　

Step 28

Monounsaturated: 1.0g

　　

Step 29

Cholesterol: 66mg

　　

Step 30

Sodium: 90mg

　　

Step 31

Carbohydrates: 6g

　　

Step 32

Fiber: 2g

　　

Step 33

Sugars: 2g

　　

Step 34

Protein: 28g

　　

Step 35

Dietary Exchanges

　　

Step 36

1 Vegetable

　　

Step 37

3 Very Lean Meat

　　American Heart Association Quick & Easy Meals