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
Heat oil over medium-high heat in wok or large skillet. 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.
Per serving 1 1/2 cups: 276 calories, 7 g total fat (1.5 g saturated fat), 38 g carbohydrate, 16 g protein, 5 g dietary fiber, 349 mg sodium.
Recipe from the American Institute for Cancer Research.