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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: |
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| 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: |
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| 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 |
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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 | |
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