A stir-fry is a great way to incorporate a variety of vegetables and lean protein in a quick, easy, one dish meal. The vegetables in this stir-fry provide phytochemicals, vitamins, and minerals essential for good health. Feel free to toss in additional veggies of your liking! Have this stir-fry with whole grain, brown rice for a high fiber, balanced, and complete meal.
1 Tbsp. peanut oil
5 cloves garlic, minced
1 tsp. grated fresh ginger
1/4 tsp. ground ginger
6 spring onions, chopped, including the green stems
Salt to taste
1 lb. chicken, boneless and skinless, cut into about 1/2-inch strips
1 large onion, chopped
1 cup chopped cabbage
1 medium each, red and green bell peppers, chopped
2 Tbsp. reduced-sodium soy sauce
1 1/2 tsp. sugar, optional
1 Tbsp. cornstarch
1/2 cup water
3 cups of cooked brown rice
In a wok or large skillet, heat oil over medium-high heat. When oil is almost smoking, add garlic, ginger, ground ginger, spring onions and salt to taste. Stir-fry about 2 minutes. Add chicken. Stir fry an additional 3 to 4 minutes.
Add chopped onion and cabbage and cook, stirring occasionally, for about 5 minutes. Add peppers and cook for 2 minutes.
Mix soy sauce, sugar and cornstarch into water; add to wok or skillet. Cook uncovered until sauce thickens. Serve over hot rice.
Makes 4 servings (1 1/2 cup per serving). Per serving: 440 calories, 7 g total fat (1 g saturated fat, 0 g trans fat), 65 mg cholesterol, 62 g carbohydrates, 36 g protein, 8 g dietary fiber, 490 mg sodium, 13 g sugar, 1 g added sugar.
Recipe from the American Institute for Cancer Research.