Chicken and Snow Pea Stir-Fry
This quick stir-fry makes a complete and colorful meal.
Tips
Rice goes well with stir-fries. One-third cup (75 mL) of cooked rice counts as a Starch Exchange or Carbohydrate Choice. For added flavor, fiber and vitamins, use brown rice. You can cook rice without adding salt; if you do add it, use no more than ¼ tsp (1 mL) per cup (250 mL) of dry rice. This will add about 75 mg of sodium per 1/3-cup (75 mL) serving.
French-cut green beans or chopped broccoli can be substituted for the snow peas.
Makes 4 servings
Cooking time: n/a
Ingredients
- 2 tsp cornstarch 10 mL
- 12 oz boneless skinless chicken breasts, cut into bite-size pieces 375 g
- 2 tbsp vegetable oil (or less), divided 30 mL
- 2 stalks celery, sliced on the diagonal 2
- 1 small onion, thinly sliced 1
- ½ cup reduced-sodium chicken broth 125 mL
- ½ tsp ground ginger 2 mL
- 4 oz snow peas 125 g
- 2 tbsp slivered almonds or drained canned sliced water chestnuts 30 mL
- 1 tbsp reduced-sodium soy sauce 15 mL
- ¼ tsp salt (or less) 1 mL
- Freshly ground black pepper
Instructions
- Place cornstarch in a bowl. Add chicken and toss to coat.
- In a wok or large skillet, heat 2 tsp (10 mL) oil over medium-high heat. Stir-fry chicken in batches for 5 to 7 minutes or until golden on all sides, adding oil as needed between batches. Transfer chicken to a warm plate. Wipe out skillet.
- Add 1 tsp (5 mL) oil to skillet. Stir-fry celery and onion for 4 minutes or until softened. Stir in broth and ginger; reduce heat and simmer for 4 minutes. Return chicken and any accumulated juices to pan and stir in snow peas, almonds and soy sauce; cover and simmer for 2 minutes. Taste and season with up to ¼ tsp (1 mL) salt. Season to taste with pepper.
Notes
Canada’s Choice per Serving: 3 Meat & Alternatives
Nutritional Information
Per Serving
| Calories | 207 |
| Total fat | 10 g |
| Saturated fat | 1 g |
| Cholesterol | 50 mg |
| Sodium | 411 mg |
| Carbohydrates | 7 g |
| Fiber | 2 g |
| Protein | 22 g |
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