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Orange-Ginger Chicken Stir Fry

Makes: 6 servings Yield: 2/3 cup chicken mixture and 1/2 cup quinoa each
Start to Finish 45 mins
Orange-Ginger Chicken Stir-Fry
Ingredients
  • 3  tablespoons  olive oil
  • 1  pound  carrots, cut into thin strips
  • 1  medium  red sweet pepper, seeded and cut into thin bite-size strips
  • 1  pound  skinless, boneless chicken breast halves, cut into 1-inch pieces
  • 1  cup  frozen shelled sweet soybeans (edamame), thawed
  • 1  tablespoon  grated fresh ginger
  • 3  cloves garlic, minced
  • 1/2  teaspoon  crushed red pepper (optional)
  • 1 1/2  cups  reduced-sodium chicken broth
  • 1/4  cup  frozen orange juice concentrate, thawed
  • 2  tablespoons  reduced-sodium soy sauce
  • 2  tablespoons  cornstarch
  • 2  tablespoons  water
  • 3  cups  hot cooked quinoa
  • 1  tablespoon  sesame seeds, toasted
Directions

1. In a large skillet heat 1 tablespoon of the oil over medium heat. Add carrots; cook and stir for 5 minutes. Add sweet pepper; cook and stir about 3 minutes more or until carrots are tender. Transfer to a medium bowl. In the same skillet heat 1 tablespoon of the oil over medium-high heat. Add chicken; cook and stir for 4 to 5 minutes or until chicken is no longer pink. Transfer to the bowl with carrot mixture. Stir in edamame.

2. In the same skillet heat the remaining 1 tablespoon oil over medium heat. Add ginger, garlic, and, if desired, crushed red pepper; cook and stir for 30 seconds. Stir in broth, orange juice concentrate, and soy sauce. Bring to boiling.

3. In a small bowl combine cornstarch and the water; stir into broth mixture. Simmer, uncovered, for 2 minutes. Stir in chicken mixture. Cook and stir until heated through.

4. Serve chicken mixture over quinoa. Sprinkle with sesame seeds.

Nutrition Facts (Orange-Ginger Chicken Stir-Fry)
  • Servings Per Recipe 6,
  • cal. (kcal) 373,
  • Fat, total (g) 13,
  • chol. (mg) 48,
  • sat. fat (g) 2,
  • carb. (g) 39,
  • Monosaturated fat (g) 6,
  • Polyunsaturated fat (g) 2,
  • fiber (g) 7,
  • sugar (g) 10,
  • pro. (g) 26,
  • vit. A (IU) 12925,
  • vit. C (mg) 48,
  • Thiamin (mg) 0,
  • Riboflavin (mg) 0,
  • Niacin (mg) 10,
  • Pyridoxine (Vit. B6) (mg) 1,
  • Folate (g) 169,
  • Cobalamin (Vit. B12) (g) 0,
  • sodium (mg) 481,
  • Potassium (mg) 982,
  • calcium (mg) 81,
  • iron (mg) 3,
  • Mark as Free Exchange () 0,
  • Percent Daily Values are based on a 2,000 calorie diet

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