Chicken Stir-Fry

Chicken Stir-Fry with Orange, Rosemary & Dried Cranberries

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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.

Serves 4

Ingredients:

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

Sauce:

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.

Directions:

  1. 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.
  2. 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.
  3. 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.
  4. 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

 

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