Chicken Stir-Fry with Orange, Rosemary & Dried Cranberries
Stir-fries are an awesome way to enjoy lean protein, like chicken breasts, along with a whole lot of vegetables. Enjoy them at home and at restaurants when dining out. Teach your kids how to make them. This stir-fry is colourful, flavourful and totally nutritious. Broccoli, red peppers and carrots are all nutritional superstars and dried cranberries are loaded with antioxidants. This stir-fry is also great warmed up for lunch the next day.
2 skinless, boneless chicken breasts (350g/12 oz), cut into bite-size pieces
2 tbsp (30 mL) extra virgin olive oil
1 medium onion, chopped
1 tbsp (15 mL) fresh ginger, minced
1 medium red pepper, chopped
1 large head of broccoli, chopped
3 medium carrots, chopped
½ cup (125 mL) orange juice
½ cup (125 mL) dried cranberries
2 tbsp (30 mL) light soy sauce
2 tsp (10 mL) cornstarch
1 tbsp (15 mL) fresh rosemary or 1 tsp (5 mL) dried rosemary
2 tsp (10 mL) balsamic vinegar
½ tsp (2.5 mL) dried crushed red pepper
3 cloves garlic, minced
Please note: If you want a spicier version add 1 tsp (5 mL) of dried crushed red pepper. For something different, you can also substitute ½ cup (125 mL) of fresh basil for the rosemary in this recipe.
- In a small bowl whisk together orange juice, soy sauce, cornstarch and balsamic vinegar. Add dried cranberries, rosemary, crushed red pepper and garlic. Stir until combined.
- Heat large frying pan or wok over medium. Spray with non-stick cooking spray oil. Add chicken and stir-fry about 4 minutes until cooked and no longer pink inside. Transfer chicken to a bowl or plate and cover to keep warm.
- In the same large frying pan or wok over medium heat add extra virgin olive oil and onion. Sauté onion for about 2 to 3 minutes. Add red pepper, broccoli and carrots and stir-fry for about 3 minutes. Add sauce and chicken and continue stir-frying until the sauce thickens, about 2 minutes. Vegetables should be tender-crisp.
- Serve with whole grain brown rice.
Nutrition Information Per Serving (each serving is about 1 ½ cups/375 mL): 290 calories, 8.5g fat, 1g saturated fat, 33g carbohydrates, 18g sugars, 4.5g fibre, 24g protein, 386 mg sodium