Asian Chicken and Broccoli Stir – Fry
Easy to make spicy/sweet Oriental skillet combining chicken, broccoli florets, red peppers, onions, water chestnuts and ramen noodles. A meal in one – just add fresh fruit for dessert.
Ingredients:
Prepared hoisin sauce 6 tablespoons
Light soy sauce 3 tablespoons
Low-calorie sugar 2 tablespoons
Lime juice 2 teaspoons
Dark sesame oil 2 teaspoons
Crushed red pepper flakes 1/4 teaspoon
Stir-Fry:
Package any flavor ramen noodle soup mix 1 (3 oz.)
Warm water 1 cup
Vegetable oil, divided 2 tablespoons
Boneless, skinless chicken breasts, cut into 1-inch pieces 1 pound
Broccoli florets 3 cups
Chopped red bell pepper 1/2 cup
Sliced green onions 1/3 cup
Can sliced water chestnuts, drained 1 (8 oz.)
Baby corn (optional) 1/2 cup
Method:
For Sauce, combine all ingredients; set aside.
For Stir-Fry, remove seasoning packet from ramen noodles and save for another use. Break noodles into pieces. Place in 1-quart microwave safe bowl; pour warm water over noodles. Microwave on HIGH, uncovered, 2 to 3 minutes, stirring twice, until noodles are tender; drain. Set aside.
Meanwhile, heat 1 tablespoon vegetable oil in large skillet or wok over medium-high heat. Cook and stir chicken 8 to 10 minutes, or until no longer pink. Remove chicken from skillet and keep warm.
Add remaining 1 tablespoon oil to skillet. Cook and stir broccoli 4 minutes. Add red pepper and onion; cook and stir 2 to 3 minutes more. Add cooked chicken, water chestnuts and baby corn. Cook and stir 1 minute. Stir in cooked noodles and Sauce. Heat until all ingredients are heated through, stirring frequently.
25% calorie reduction from traditional recipe
Nutrition Information
calories 221
protein 20 g
carbohydrate 17 g
fat 8 g
cholesterol 44 mg
sodium 641 mg
Food Exchanges
3 very lean meat, 1/2 starch, 2 veg., 1/2 fat