Chicken Stir-fry:
4 chicken breasts, cut into bite size pieces (May also use beef)
1 lg. sliced yellow onion
1 green or red bell pepper, chopped
1 c. broccoli, chopped
2 celery stalks, chopped
1-2 carrots, chopped
*may use any vegetable combination desired.
1-2 c Rice
Oriental Sauce:
3 Tbsp. cornstarch
1/3 c. water
3/4 c. sugar
2 Tbsp. soy sauce
1 Tbsp ketchup
1/3 c. rice vinegar
Place chicken and chopped onion in wok with 3-4 tbsp. of heated oil. Stir fry until chicken is thoroughly cooked and golden. Add bell pepper, celery, broccoli and carrots. Continue cooking until desired texture of vegetable is reached. I prefer my veggies a little on the crisp side and not limp. Start oriental sauce. Place ingredients in sauce pan and cook until sugar is dissolved and a clear brown texture. Add to chicken mixture and serve over rice.
Nutrition Facts 4-6 servings
Amount per serving
Calories:
385.3 kcal
Water 200.7 g
Carbohydrate* (27%) 26.26 g
Protein (45%) 41.04 g
Total Fat (28%) 12.01 g
Monounsaturated 3.88 g
Polyunsaturated 4.4 g
Saturated 2.71 g
Cholesterol 104.35 mg
Dietary Fiber 1.81 g
Alcohol (0%) 0 g
Vitamins
Vitamin A 3248.6 IU
Thiamin 0.21 mg
Riboflavin 0.24 mg
Niacin 18.48 mg
Pantothenic acid 1.67 mg
Vitamin B6 0.95 mg
Folate 61.76 mcg
Vitamin B12 0.42 mcg
Vitamin C 61.58 mg
Vitamin E 1.67 mg ATE
Minerals
Calcium 48.17 mg
Iron 2.39 mg
Magnesium 54.7 mg
Phosphorus 341.51 mg
Potassium 569.41 mg
Sodium 487.2 mg
Zinc 1.74 mg
Copper 0.15 mg
*
Note: USDA factors are used in calculating certain foods and do not necessarily follow the "4-4-9" method. Percentages may not always add up to 100.
Data source: USDA Nutrient Database, R17
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