Recipe: Chicken, Red Pepper and Snow Pea Stir-Fry

By Rose Reisman

- My family prefers this standard, yet delicious, stir-fry to all the others. Dusting the chicken with flour keeps it moist. Substitute any protein you like, such as steak, pork or firm tofu. Serve it over rice or rice noodles.

· 1 cup chicken stock
· 8 oz skinless boneless chicken breast, cut into 1-inch cubes (about 2 breasts)
· 2 Tbsp low-sodium soy sauce
· 3 Tbsp hoisin sauce
· 4 Tbsp cornstarch
· 1 Tbsp brown sugar
· 1 tsp sesame oil
· 1 1/2 tsp crushed fresh garlic
· 1 tsp minced fresh ginger
· 1 1/2 cups snow peas cut in half
· 2 Tbsp all-purpose flour
· 2 tsp vegetable oil
· 1 1/2 cups thinly sliced red bell pepper
· 1/4 cup coarsely chopped cashews
· 1/2 cup sliced water chestnuts

1. To make the sauce, place the stock, soy sauce, hoisin sauce, cornstarch, brown sugar, sesame oil, garlic and ginger in a small bowl and whisk to combine. Set aside.

2. Dust the chicken with the flour. Spray a non-stick wok or skillet with cooking oil and place over medium heat. Brown the chicken on all sides for 3 minutes, or until browned but not cooked through. Remove from the pan.

3. Respray the pan and heat the oil over medium heat. Add the red pepper and snow peas; stir-fry for 2 minutes or until the vegetables are tender-crisp. Stir the sauce and add it to the pan along with the chicken and water chestnuts. Cook for 2 minutes, until the chicken is cooked through and the sauce has thickened.

4. Serve immediately, garnished with cashews and green onion.

Nutritional Analysis (per Serving):

Calories 277
Protein 17 g
Fat 5 g
Saturated Fat 0.6 g
Carbohydrates 20 g
Cholesterol 37 mg
Sodium 503 mg
Fiber 2.8 g

Prep Time:15 minutes
Cook Time:9 minutes
Serves: 4

Make Ahead: Prepare sauce up to 3 days in advance and refrigerate.



ROSE REISMAN
is an entrepreneur whose strength lies in recognizing the ever-changing needs of the wellness marketplace. She is an author, health and wellness consultant, caterer, public speaker, media personality, and mother of four children. For more articles like this one, please visit http://www.artoflivingwell.ca/



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