Chicken and Vegetable Stir-Fry

Serves: 
4
Ingredients: 

1/2 cup carrots, sliced

3 green onions, sliced

1 cup cabbage, sliced

1 cup broccoli, cut into bite-sized pieces

1 pound chicken meat, skin removed, cut into bite-sized cubes (about 1/2-inch)

2 tablespoons soy sauce, low-sodium

1-2 tablespoons olive or vegetable oil

1 tablespoon cornstarch

1/8 teaspoon garlic powder (optional)

1/8 teaspoon ginger, ground 

1 cup chicken broth, low-fat, low-sodium

Instructions: 
  1. Wash and prepare vegetables.
  2. Prepare chicken and marinate for 30 minutes in soy sauce in the refrigerator.
  3. Heat oil in skillet. Cook chicken pieces until thoroughly cooked, stirring often. Remove from pan using a slotted spoon.
  4. Add carrots to skillet. Stir-fry for 3 minutes. Add green onions, cabbage and broccoli. Cook until vegetables are tender-crisp, about another 2 minutes. Remove from skillet.
  5. Mix cornstarch, garlic powder, and ginger into chicken broth. Pour into skillet.
  6. Stir until thickened and bubbly.
  7. Return chicken and vegetables to skillet. Cook until heated through, about 1 minute. Serve hot.
Tips: 
  • Always thaw meat in the refrigerator and never on the counter.
  • Wash hands and everything that comes in contact with raw meat in hot, soapy water before touching other ingredients, equipment and work places. This avoids cross-contamination.
Nutrition Facts: 

Serving size: 1 cup

Calories: 220

Fruits and Vegetables: 3/4 cup

Fat: 9 g

Fiber: 2 g

Sodium: 440 mg

Season: 
Fall
Summer

This material was developed by the UMass Extension Nutrition Education Program.

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