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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