Stir-Fried Chicken and Vegetables

Celebrity chef Robin Miller helps us whip up delicious Chinese grub in less time than it takes to call for takeout

Stir fried chicken and vegetables

Makes: 4 Servings

1 tbsp peanut oil
2 cloves garlic, minced
1 tbsp minced fresh ginger
1 1/2 lbs boneless, skinless chicken breasts, cut into strips
1 medium onion, diced
2 cups sliced carrots
1 red bell pepper, seeded and sliced into thin strips
2 cups sugar snap peas
1 (15 oz) can baby corn
2 cups broccoli florets
1/4 cup reduced-sodium soy sauce
2 tsp cornstarch
1 cup reduced-sodium chicken broth

Robin’s tip: Instead of plain rice, try serving your stir-fry over this easy-to-make-and more nutritious-alternative.

Nutty Basmati Rice With Almonds
1/2 cup slivered almonds
2 cups reduced-sodium chicken broth
1 cup basmati rice
1/2 tsp salt
1/4 tsp freshly ground black pepper

Toast almonds in a saucepan over medium heat until light brown. Shake the pan frequently to prevent burning. Add remaining ingredients, bring to a boil, reduce heat to low, cover, and simmer for 20 minutes or until liquid is absorbed. Fluff with a fork before serving.

To make the stir-fry:
[1] Heat oil in a wok or large skillet over medium-high heat.

[2] Add garlic and ginger; cook 1 minute.

[3] Add chicken; cook 3 to 4 minutes or until starting to brown, stirring constantly.

[4] Add onions, carrots, and peppers; cook 1 minute.

[5] Add snap peas, corn, and broccoli; cook 2 minutes.

[6] Add soy sauce; cook 2 minutes or until vegetables are just tender.

[7] In a small bowl, stir cornstarch in chicken broth until dissolved and add to wok. [8] Simmer 2 minutes or until sauce thickens. Serve over rice.

Per serving:
473 calories, 48 g protein,
54 g carbs, 10 g fiber, 10 g fat

Stir-Fry Tips:
[A] For authentic Chinese stir-fry taste, you’ve got to coat your wok with peanut oil. Besides adding flavor to your dish, the potent oil is loaded with a compound called beta-sitosterol, which has been shown in studies to help promote good prostate health.

[B] Even a few spears of broccoli can be good for your belly. The veggie is rich in vitamin C and phytonutrients that quash most stomach ulcers, reducing your risk of stomach cancer. If you can’t stand the stuff, try baby broccoli, which is less bitter and a lot more tender.

[C] A single half breast of chicken contains more than 27 grams of protein. In addition to packing all that muscle fuel, chicken is loaded with Niacin, a B vitamin your body needs for healthy skin, normal digestion, and peak brain function.

[D] Vitamin E-rich almonds and peanut oil can help you stay sane. According to a study published in the Journal of the American Medical Association, guys who get the most vitamin e from foods in their diet keep their marbles for longer than guys who don’t.

[E] Although white or brown rice is a fine option, this dish tastes best over basmati rice, a long-grain white rice that has a nutty flavor and is a great source of the complex carbs needed during a long workout. Look for it in large grocery stores or specialty-food markets.

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